Dogtag11

Feb 14th 2019

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3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Arms 10 exercises, 51 mins

Barbell Curl	3x8 reps	rest: 35s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 35s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 35s
Dumbbell Bicep Curl	3x8 reps	rest: 35s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 35s
Barbell Preacher Curl	3x8 reps	rest: 35s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 35s
Cable Bicep Curl	3x8 reps	rest: 35s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 35s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 35s

Back 10 exercises, 51 mins

Cardio 4 exercises, 2 hrs 26 mins

Chest 10 exercises, 54 mins

Barbell Bench Press	3x8 reps	rest: 35s
Barbell Incline Bench Press	3x8 reps	rest: 35s
Barbell Decline Bench Press	3x8 reps	rest: 35s
Push-Up	3x8 reps	rest: 35s
Machine Fly	3x8 reps	rest: 35s
Dumbbell Fly	3x8 reps	rest: 35s
Cable Lower Chest Raise	3x8 reps	rest: 35s
Dumbbell Pullover	3x8 reps	rest: 35s
Dumbbell Bench Press	3x8 reps	rest: 35s
Dumbbell Incline Bench Press	3x8 reps	rest: 35s

Legs and Core 10 exercises, 50 mins

Shoulders 10 exercises, 51 mins

Barbell Shoulder Press	3x8 reps	rest: 35s
	3x8 reps	rest: 35s
Dumbbell Lateral Raise	3x8 reps	rest: 35s
	3x8 reps	rest: 35s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 35s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 35s
Barbell Upright Row	3x8 reps	rest: 35s
Dumbbell Shoulder Shrug	3x8 reps	rest: 35s
Dumbbell Seated Arnold Press	3x8 reps	rest: 35s
Machine Shoulder Press	3x8 reps	rest: 35s