LeonardoEnriqueVoss

Jul 19th 2018

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Greek God

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This Routine is to get more strength and to look like a greek god. It's basic structure contains 5 days but if one wants he can do abs on the rest days.

Pectorals & Triceps & Shoulders 12 exercises, 1 hr 3 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 30s
Cable Lower Chest Raise	3x8 reps	rest: 30s
Cable Cross-Over	3x8 reps	rest: 30s
Cable Mid Chest Crossover	3x8 reps	rest: 30s
Dumbbell Pullover	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 30s
Dumbbell Reverse Fly	3x8 reps	rest: 30s
Pull-Up	3x8 reps	rest: 30s

Back & Biceps 10 exercises, 54 mins

Pull-Up	3x8 reps	rest: 30s
Barbell Deadlift	3x8 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 30s
Dumbbell One-Arm Row	3x8 reps	rest: 30s
Dumbbell Alternating Preacher Curl (Hammer)	3x8 reps	rest: 30s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 30s
Dumbbell Incline Curl	3x8 reps	rest: 30s
Cable One-Arm High Curl	3x8 reps	rest: 30s

Rest & Abs @Home 8 exercises, 34 mins

Leg Raise	3x8 reps	rest: 30s
Crunch	3x8 reps	rest: 30s
Leg Pull-In	3x8 reps	rest: 30s
Jackknife Sit-Up	3x8 reps	rest: 30s
Toe Touches	3x8 reps	rest: 30s
Scissor Kick	3x8 reps	rest: 30s
Cobra	3x8 reps	rest: 30s
	3x8 reps	rest: 30s

Legs & Abs 10 exercises, 50 mins

Barbell Hip Thrust	3x8 reps	rest: 30s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 30s
Dumbbell Single-Leg Squat	3x8 reps	rest: 30s
Dumbbell Hammer Curl	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
Parallel Bar Hip Raise	4x8 reps	rest: 30s
V-Up	3x8 reps	rest: 30s
Pull-Up	3x8 reps	rest: 30s
Machine Leg Extension	3x8 reps	rest: 30s

Pectorals & Triceps & Shoulders 12 exercises, 1 hr 3 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 30s
Cable Lower Chest Raise	3x8 reps	rest: 30s
Cable Cross-Over	3x8 reps	rest: 30s
Cable Mid Chest Crossover	3x8 reps	rest: 30s
Dumbbell Pullover	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 30s
Dumbbell Reverse Fly	3x8 reps	rest: 30s
Pull-Up	3x8 reps	rest: 30s

Back & Biceps 10 exercises, 54 mins

Pull-Up	3x8 reps	rest: 30s
Barbell Deadlift	3x8 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 30s
Dumbbell One-Arm Row	3x8 reps	rest: 30s
Dumbbell Alternating Preacher Curl (Hammer)	3x8 reps	rest: 30s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 30s
Dumbbell Incline Curl	3x8 reps	rest: 30s
Cable One-Arm High Curl	3x8 reps	rest: 30s

Rest & Abs @Home 8 exercises, 34 mins

Leg Raise	3x8 reps	rest: 30s
Crunch	3x8 reps	rest: 30s
Leg Pull-In	3x8 reps	rest: 30s
Jackknife Sit-Up	3x8 reps	rest: 30s
Toe Touches	3x8 reps	rest: 30s
Scissor Kick	3x8 reps	rest: 30s
Cobra	3x8 reps	rest: 30s
	3x8 reps	rest: 30s