DavidLugo-Smith

Jun 27th 2018

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I Just Wanna Be All I Can Be

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Legs & Core 9 exercises, 1 hr 24 mins

Step Machine	1x0 reps	rest: 10s
Barbell Squat	5x5 reps	rest: 60s
Barbell Hack Squat	4x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Calf Press On Leg Press	4x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Smith Machine Reverse Calf Raise	4x8 reps	rest: 60s
Dumbbell Concentration Curl	7x5 reps	rest: 60s
Barbell Tricep Extension (Supine)	7x5 reps	rest: 60s

Chest & Arms 11 exercises, 1 hr 23 mins

Boxing	1x0 reps	rest: 5s
Barbell Bench Press	5x5 reps	rest: 60s
Dumbbell Incline One-Arm Press	4x8 reps	rest: 60s
Leverage Decline Chest Press	4x8 reps	rest: 60s
	2x15 reps	rest: 60s
	2x15 reps	rest: 60s
Barbell Curl	5x5 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Cable Shoulder Extension	5x5 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s

Back & Core 10 exercises, 1 hr 22 mins

Shoulders & Forearms 8 exercises, 1 hr 14 mins

Jump Rope	1x0 reps	rest: 10s
Barbell Shoulder Press	5x5 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Dumbbell Bent-Over Raise	4x8 reps	rest: 60s
Weight Plate Shrug	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Cable Wrist Curl	7x8 reps	rest: 60s
	7x8 reps	rest: 60s

Legs, Cardio, Core 6 exercises, 1 hr 6 mins

Cardio-whatever available. cardio 1hr total, then core 6 exercises, 3 hrs 41 mins