faustvatos

Oct 23rd 2018

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5 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

in between every set 12 sit up with dumbells doing flys while ging down n press when going up .. every day in between sets a different sit up with a simular movement corresponding with the exercise done..

chest 24 exercises, 2 hrs 1 min

Barbell Bench Press	4x12 reps	rest: 0s
Weighted Crunch	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 0s
Weighted Crunch	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 60s
Barbell Incline Bench Press	4x12 reps	rest: 0s
Weighted Crunch	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 0s
Weighted Crunch	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
Weighted Tricep Dip	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
Dumbbell Press (Close Grip)	4x12 reps	rest: 0s
Weighted Crunch	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
Cable Cross-Over	4x12 reps	rest: 0s

back dinsdag 32 exercises, 2 hrs 30 mins

Weighted Pull-Up	3x8 reps	rest: 90s
Weighted Hanging Knee Raise	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 90s
Weighted Hanging Knee Raise	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Dumbbell Deadlift	3x12 reps	rest: 90s
Weighted Hanging Knee Raise	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Machine Seated Row	3x12 reps	rest: 90s
Weighted Hanging Knee Raise	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Machine Inverted Row	3x12 reps	rest: 90s
Weighted Hanging Knee Raise	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 90s
Weighted Hanging Knee Raise	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Cable One-Arm Row	3x8 reps	rest: 60s
Weighted Hanging Knee Raise	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Cable Seated Row	3x12 reps	rest: 90s
Weighted Hanging Knee Raise	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s

back machine 9 exercises, 1 hr 34 mins

Machine Assisted Pull-Up	4x10 reps	rest: 90s
Machine Assisted Pull-Up	4x10 reps	rest: 90s
Cable One-Arm Seated Row	4x10 reps	rest: 90s
Machine Assisted Pull-Up	4x10 reps	rest: 90s
Chin-Up	4x10 reps	rest: 90s
Cable Elevated Row	4x10 reps	rest: 90s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	4x10 reps	rest: 90s
Stability Ball Wood Chop	4x10 reps	rest: 90s

Legs 29 exercises, 2 hrs 29 mins

Smith Machine Squat	4x12 reps	rest: 0s
Hanging Knee Raise Rotation	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 0s
Hanging Knee Raise Rotation	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 60s
Barbell Single-Leg Squat	4x12 reps	rest: 0s
Hanging Knee Raise Rotation	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 0s
Box Jump Multiple Response	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
Dumbbell Single-Leg Bench Squat	4x12 reps	rest: 0s
Machine Seated Calf Raise	4x12 reps	rest: 0s
Barbell Standing Calf Raise	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
Hanging Knee Raise Rotation	4x12 reps	rest: 0s
Hanging Knee Raise Rotation	4x12 reps	rest: 0s
Hanging Knee Raise Rotation	4x12 reps	rest: 0s
Smith Machine Squat	4x12 reps	rest: 0s

Arms 20 exercises, 1 hr 32 mins

Cable Bicep Curl (Close Grip)	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 60s
Cable One-Arm Bicep Curl	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 60s
Cable Tricep Kickback	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 60s
Weighted Tricep Dip	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
EZ Bar Preacher Curl (Close Grip)	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 60s

rug 4 exercises, 45 mins

Machine Lat Pulldown	4x12 reps	rest: 90s
Cable Elevated Row	4x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 90s
Dumbbell Shoulder Shrug	4x12 reps	rest: 90s

schouders 34 exercises, 2 hrs 15 mins

Smith Machine Shoulder Press	3x12 reps	rest: 90s
Hanging Knee Raise (Rotational)	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 0s
Hanging Knee Raise (Rotational)	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Smith Machine Shrug	3x12 reps	rest: 0s
Hanging Knee Raise (Rotational)	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 0s
Hanging Knee Raise (Rotational)	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Hanging Knee Raise (Rotational)	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Dumbbell Seated Arnold Press	3x12 reps	rest: 0s
Hanging Knee Raise (Rotational)	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Cable Front Raise	3x12 reps	rest: 0s
Cable One-Arm Lateral Raise	3x12 reps	rest: 0s
Hanging Knee Raise (Rotational)	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x12 reps	rest: 0s
Hanging Knee Raise (Rotational)	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s
	3x12 reps	rest: 0s