College Fitness

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4 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Different Body Parts 3 Day Repeat

Abs 8 exercises, 59 mins

Decline Crunch	5x10 reps	rest: 30s
Bench Weighted Decline Crunch	5x10 reps	rest: 30s
Weight Plate Rotation	5x10 reps	rest: 30s
Decline Oblique Crunch	5x10 reps	rest: 30s
Plank	5x10 reps	rest: 30s
Cable Wood Chop	5x10 reps	rest: 30s
Parallel Bar Hip Raise	5x10 reps	rest: 30s
Bench Leg Pull-In	5x10 reps	rest: 30s

Chest And Biceps 10 exercises, 1 hr 22 mins

Barbell Bench Press	5x10 reps	rest: 30s
Barbell Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Preacher Curl Machine	4x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s

Cardio 3 exercises, 1 hr 34 mins

Legs And Shoulders Day 12 exercises, 1 hr 18 mins

Barbell Clean Deadlift	3x10 reps	rest: 30s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Dumbbell Calf Raise	4x8 reps	rest: 60s
Machine Calf Raise	5x10 reps	rest: 30s
Machine Leg Extension	3x10 reps	rest: 30s
Calf Press On Leg Press	4x10 reps	rest: 30s
Smith Machine Squat	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s

Back, Triceps,Forearms 7 exercises, 48 mins

Cable Seated Row	4x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Wrist Roller	3x8 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x8 reps	rest: 60s