6 Day - Push, Pull, Legs

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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

Day 1 Push (Chest, Triceps, Shoulders)
Day 2 Pull (Back and Biceps)
Day 3 Legs
Day 4 Push (Chest, Triceps, Shoulders)
Day 5 Pull (Back and Biceps)
Day 6 Legs
Day 7 Rest

Chest,Triceps, Shoulders - A (Push) 12 exercises, 2 hrs 24 mins

Barbell Bench Press	5x8 reps	rest: 120s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 120s
Barbell Seated Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Arms and Back - A (Pull) 11 exercises, 1 hr 47 mins

Walking	1x0 reps	rest: 10s
Chin-Up	4x8 reps	rest: 240s
Barbell Deadlift	6x8 reps	rest: 180s
T Bar Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s

Legs and Abs -A 5 exercises, 43 mins

Barbell Squat	5x8 reps	rest: 120s
Barbell Standing Calf Raise	3x15 reps	rest: 45s
Barbell Lunge	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 30s
Decline Crunch	4x15 reps	rest: 45s

Chest,Triceps, Shoulders - B (Push) 11 exercises, 1 hr 23 mins

Barbell Bench Press	5x8 reps	rest: 120s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 120s
Barbell Seated Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s

Arms and Back - B(Pull) 11 exercises, 1 hr 47 mins

Walking	1x0 reps	rest: 10s
Chin-Up	4x8 reps	rest: 240s
Barbell Deadlift	6x8 reps	rest: 180s
T Bar Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s

Legs and Abs -B 5 exercises, 43 mins

Barbell Squat	5x8 reps	rest: 120s
Barbell Standing Calf Raise	3x15 reps	rest: 45s
Barbell Lunge	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 30s
Decline Crunch	4x15 reps	rest: 45s