Weight Lifting

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4 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back and biceps 11 exercises, 1 hr 15 mins

Machine Landmine Row (Reverse Grip)	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	4x10 reps	rest: 30s
Cable Seated Row	4x10 reps	rest: 30s
	4x10 reps	rest: 30s
Back Hyperextension	4x10 reps	rest: 30s
	4x10 reps	rest: 30s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Machine Back Extension	4x10 reps	rest: 30s
Machine Bicep Curl (Reverse Grip)	4x10 reps	rest: 30s
Cable Standing Curl	4x10 reps	rest: 30s

Chest and triceps 11 exercises, 1 hr 30 mins

Leverage Decline Chest Press	4x10 reps	rest: 60s
Leverage Incline Chest Press	4x10 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 30s
Cable Cross-Over	4x10 reps	rest: 30s
Machine Tricep Extension	4x10 reps	rest: 30s
Cable Shoulder Extension	4x10 reps	rest: 30s

Leg and Shoulders 11 exercises, 1 hr 17 mins

Barbell Squat	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 30s
Machine Seated Leg Curl	4x10 reps	rest: 30s
Machine Hip Abduction	4x10 reps	rest: 30s
Machine Hip Adduction	4x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 30s
Machine Shoulder Press	4x10 reps	rest: 30s
Barbell Upright Row	4x10 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 30s