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4 Days (1)

hanzekkreso

Apr 7th 2019

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4 Days (1)

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest, Triceps 9 exercises, 1 hr 11 mins

	Barbell Bench Press	4x8 reps	rest: 60s
	Dip	4x10 reps	rest: 60s
	Dumbbell Incline Bench Press	3x12 reps	rest: 60s
	Dumbbell Incline Fly	3x12 reps	rest: 60s
	Push-Up	3x12 reps	rest: 60s
	Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
	EZ Bar Tricep Extension	3x12 reps	rest: 60s
	Dumbbell Seated Tricep Press	3x12 reps	rest: 60s
	Cable Shoulder Extension	3x15 reps	rest: 60s

Back, Biceps 8 exercises, 1 hr 5 mins

	Barbell Deadlift	4x8 reps	rest: 60s
	Barbell Bent-Over Row	4x10 reps	rest: 60s
	T Bar Row	3x12 reps	rest: 60s
	Dumbbell Pullover	3x12 reps	rest: 60s
	Machine Lat Pulldown (Reverse Grip)	3x15 reps	rest: 60s
	Barbell Curl	4x10 reps	rest: 60s
	Dumbbell Incline Curl	3x12 reps	rest: 60s
	EZ Bar Preacher Curl (Reverse Grip)	3x12 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Shoulder, Abs 7 exercises, 1 hr 0 min

	Barbell Shoulder Press	4x8 reps	rest: 60s
	Barbell Upright Row	4x10 reps	rest: 60s
	Dumbbell Lateral Raise	4x15 reps	rest: 60s
	Dumbbell Cuban Press	4x10 reps	rest: 60s
	Cable Kneeling Crunch	3x15 reps	rest: 60s
	Dumbbell Side Bend	3x18 reps	rest: 60s
	Leg Raise	3x15 reps	rest: 60s

Legs 8 exercises, 1 hr 13 mins

	Barbell Squat	4x8 reps	rest: 60s
	Barbell Single-Leg Squat	4x10 reps	rest: 60s
	Barbell Lunge	3x10 reps	rest: 60s
	Machine Leg Extension	3x15 reps	rest: 60s
	Machine Leg Curl (Prone)	3x15 reps	rest: 60s
	Barbell Romanian Deadlift	4x12 reps	rest: 60s
	Barbell Standing Calf Raise	4x15 reps	rest: 60s
	Barbell Seated Calf Raise	4x15 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Rest 0 exercises, 0 min

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