Crook Featuring Afghan

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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

Chest & Tricepz/Heavy 6 exercises, 1 hr 11 mins

Dumbbell Bench Press	5x6 reps	rest: 140s
Dumbbell Incline Bench Press	5x6 reps	rest: 150s
Dumbbell Fly	5x6 reps	rest: 60s
Weighted Tricep Dip	5x6 reps	rest: 60s
EZ Bar Tricep Extension	5x8 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s

Ryg & Biceps/ Heavy 6 exercises, 59 mins

Barbell Deadlift	5x6 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s
Dumbbell One-Arm Row	5x8 reps	rest: 60s
Cable Seated Row	5x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x10 reps	rest: 60s
EZ Bar Curl	5x8 reps	rest: 60s

Leg & Shoukders/ Heavy 7 exercises, 1 hr 6 mins

Barbell Squat	5x6 reps	rest: 60s
Machine Leg Press	5x8 reps	rest: 60s
Machine Leg Extension	5x8 reps	rest: 60s
Machine Leg Curl (Prone)	5x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x6 reps	rest: 60s
Dumbbell Lateral Raise	5x8 reps	rest: 60s
Cable Rope Deltoid Row	5x8 reps	rest: 60s

Chest Tricepz/Consentration 6 exercises, 56 mins

Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x15 reps	rest: 60s
Dumbbell Pullover	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s

Back Biceps/ Concentration 8 exercises, 1 hr 15 mins

Cable Lat Pulldown (Wide Grip)	5x15 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Back Extension (Prone)	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s

Leg & Shoulders/ Con 8 exercises, 1 hr 41 mins

Smith Machine Bulgarian Split Squat	5x12 reps	rest: 60s
Machine Single-Leg Press	4x40 reps	rest: 60s
Machine Single-Leg Curl	4x12 reps	rest: 60s
Machine Single-Leg Extension	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x20 reps	rest: 60s
Cable Front Raise	4x15 reps	rest: 60s
Cable Lateral Raise	4x15 reps	rest: 60s
Cable Deltoid Raise	4x15 reps	rest: 60s