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3 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Delts and Traps 8 exercises, 1 hr 12 mins

Barbell Ab Rollout (Kneeling)	4x10 reps	rest: 30s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Upright Row	4x12 reps	rest: 60s
Smith Machine Shrug	4x12 reps	rest: 60s
Machine Shoulder Press	4x12 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s

Back and Triceps 8 exercises, 1 hr 14 mins

Barbell Ab Rollout (Kneeling)	4x10 reps	rest: 30s
Machine Assisted Pull-Up	4x12 reps	rest: 60s
Machine Seated Row	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 60s

Arms - Biceps and Triceps 7 exercises, 1 hr 4 mins

Barbell Ab Rollout (Kneeling)	4x10 reps	rest: 30s
Machine Tricep Extension	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	4x12 reps	rest: 60s
Cable Dual Overhead Curl	4x12 reps	rest: 60s

Chest and Biceps 8 exercises, 1 hr 14 mins

Barbell Ab Rollout (Kneeling)	4x10 reps	rest: 30s
Machine Assisted Dip	4x12 reps	rest: 60s
Leverage Incline Chest Press	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Machine Hammer Curl	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Cable One-Arm Bicep Curl	4x12 reps	rest: 60s