shickman

Feb 18th 2019

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dads month 1

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

1 Mile x 7 days a week under 9.50 minutes

forearms and chest 8 exercises, 51 mins

Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Cable Wrist Curl	3x8 reps	rest: 60s
Barbell Neck Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s

biceps 7 exercises, 45 mins

Barbell Concentration Curl (Close Grip)	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s

triceps 7 exercises, 46 mins

Barbell Incline Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Smith Machine Reverse Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s

legs upper 5 exercises, 32 mins

legs lower 7 exercises, 42 mins

Single-Leg Donkey Calf Raise	3x8 reps	rest: 60s
Dumbbell Seated Single-Leg Calf Raise	3x8 reps	rest: 60s
Smith Machine Toe Raise	3x8 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 60s
Band Sit-Up	3x8 reps	rest: 60s
Soleus and Achilles Stretch	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s

shoulders and back 5 exercises, 32 mins