shuaholland

Feb 7th 2019

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push/pull/legs

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 6 exercises, 51 mins

Chest/Triceps 7 exercises, 55 mins

Barbell Bench Press	4x6 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Machine Inner Chest Press	3x12 reps	rest: 60s
EZ Bar Tricep Extension	3x12 reps	rest: 60s
Dip	3x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s

Back/Bicep 8 exercises, 59 mins

Machine Assisted Pull-Up	3x12 reps	rest: 60s
Barbell Deadlift	3x6 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x15 reps	rest: 30s
Machine Lat Pulldown	3x12 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s
Cable One-Arm Bicep Curl	3x15 reps	rest: 30s
EZ Bar Preacher Curl (Reverse Grip)	3x12 reps	rest: 60s

Push 9 exercises, 1 hr 11 mins

Machine Assisted Pull-Up	3x15 reps	rest: 60s
Dip	3x15 reps	rest: 60s
Barbell Bench Press	3x15 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 60s
Barbell Bent-Over Row	3x15 reps	rest: 60s
Dumbbell Front Raise	3x15 reps	rest: 60s
Cable Shrug	3x15 reps	rest: 60s

Pull 9 exercises, 1 hr 1 min

Cable Preacher Curl	2x20 reps	rest: 60s
Dumbbell Incline Hammer Curl	2x20 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x20 reps	rest: 60s
Cable Seated Row	2x20 reps	rest: 60s
Back Hyperextension	2x20 reps	rest: 60s
Cable Deltoid Raise	2x20 reps	rest: 60s
Cable Rope Deltoid Row	2x20 reps	rest: 60s
Cable Rope Face Pull	2x20 reps	rest: 60s
Barbell Shrug	2x20 reps	rest: 60s

10 Minute Core Circuit 12 exercises, 30 mins

Super back 7 exercises, 52 mins