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Maps Black: Phase 3

ctomke93

Nov 12th 2018

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Maps Black: Phase 3

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper 1 9 exercises, 1 hr 4 mins

	Pull-Up	4x8 reps	rest: 10s
	Cable One-Arm Seated Row	4x12 reps	rest: 75s
	Barbell Incline Bench Press	4x8 reps	rest: 10s
	Cable Cross-Over	4x12 reps	rest: 75s
	Barbell Military Press	4x12 reps	rest: 10s
	Cable Reverse Fly	4x15 reps	rest: 45s
	Hanging Leg Raise	3x12 reps	rest: 1s
	Decline Crunch	3x12 reps	rest: 45s
	Cable Wood Chop	3x12 reps	rest: 45s

Lower 1 10 exercises, 1 hr 9 mins

	Barbell Reverse Curl	4x12 reps	rest: 1s
	Cable Bicep Curl (Close Grip)	4x12 reps	rest: 1s
	Dumbbell One-Arm Bicep Curl (Prone)	4x12 reps	rest: 75s
	Dip	4x12 reps	rest: 1s
	EZ Bar Tricep Extension	4x12 reps	rest: 1s
	Dumbbell Tricep Extension	4x12 reps	rest: 75s
	Hanging Leg Raise	3x12 reps	rest: 1s
	Decline Crunch	3x12 reps	rest: 5s
	Decline Bench Weighted Twist	3x12 reps	rest: 75s
	Barbell Standing Calf Raise	5x20 reps	rest: 15s

Foundational Workout 2 10 exercises, 1 hr 11 mins

		4x7 reps	rest: 1s
	Cable Tricep Pushdown (V-Bar)	4x20 reps	rest: 75s
	Barbell Deadlift	3x5,10,15 reps	rest: 90s
	Barbell Lunge	2x12 reps	rest: 1s
	Barbell Stiff-Leg Deadlift	2x15 reps	rest: 75s
	Cable One-Arm Lat Pulldown	4x12 reps	rest: 30s
	Barbell Bench Press	3x15 reps	rest: 30s
	Dumbbell Bench Press	2x15 reps	rest: 30s
	Dumbbell Shoulder Press	4x10 reps	rest: 1s
	Dumbbell Lateral Raise	4x15 reps	rest: 90s

Focus: Arms/Back 10 exercises, 50 mins

	Dumbbell Bicep Curl	3x12 reps	rest: 1s
	Preacher Curl Machine	3x12 reps	rest: 45s
	Cable Tricep Pushdown (Rope)	3x12 reps	rest: 1s
	Machine Tricep Extension	3x12 reps	rest: 45s
	Cable Wood Chop	1x12 reps	rest: 45s
		3x12 reps	rest: 1s
		3x12 reps	rest: 45s
	Dumbbell Bent-Over Row	4x20,16,12,20 reps	rest: 1s
	Cable Lat Pulldown (Wide Grip)	4x20,16,12,10,20 reps	rest: 45s
	Machine Calf Press	4x20 reps	rest: 45s

Foundational Workout 3 10 exercises, 1 hr 16 mins

	Dumbbell Alternating Seated Curl	4x15 reps	rest: 1s
	Dumbbell Tricep Extension (Supine)	4x15 reps	rest: 75s
		4x12 reps	rest: 1s
	Cable Seated Row	4x12 reps	rest: 90s
	Barbell Push Press	4x8 reps	rest: 5s
	Cable Upright Row	4x15 reps	rest: 75s
	Machine Fly	3x12 reps	rest: 1s
	Machine Bench Press	3x20 reps	rest: 75s
	Leg Raise	3x12 reps	rest: 30s
	Cable Kneeling Crunch	3x12 reps	rest: 45s

Focus: Legs/Shoulders 9 exercises, 58 mins

	Barbell Squat	2x5 reps	rest: 90s
	Barbell Front Squat	2x20 reps	rest: 45s
	Machine Leg Press	2x20 reps	rest: 45s
	Machine Leg Curl (Prone)	2x20 reps	rest: 45s
	Machine Seated Calf Raise	4x20 reps	rest: 45s
	Dumbbell Lateral Raise	4x12 reps	rest: 1s
	Dumbbell Bent-Over Raise	4x12 reps	rest: 1s
		4x12 reps	rest: 1s
	Weight Plate Front Raise	4x12 reps	rest: 45s

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