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4 Days (2)

hanzekkreso

Apr 7th 2019

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4 Days (2)

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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, Abs 8 exercises, 1 hr 3 mins

	Barbell Incline Bench Press	4x8 reps	rest: 60s
	Dip	4x10 reps	rest: 60s
	Dumbbell Bench Press	3x12 reps	rest: 60s
	Dumbbell Incline Fly	3x12 reps	rest: 60s
	Bench Push-Up	3x12 reps	rest: 60s
	Cable Kneeling Crunch	3x15 reps	rest: 60s
	Dumbbell Side Bend	3x15 reps	rest: 60s
	Leg Raise	3x15 reps	rest: 60s

Back, Shoulder 9 exercises, 1 hr 17 mins

	Barbell Deadlift	4x8 reps	rest: 60s
	Pull-Up	4x10 reps	rest: 60s
	Barbell Bent-Over Row	3x12 reps	rest: 60s
	Barbell Pullover	3x12 reps	rest: 60s
	Cable Standing Row	3x15 reps	rest: 60s
	Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
	Barbell Upright Row	4x10 reps	rest: 60s
	Dumbbell Lateral Raise	4x15 reps	rest: 60s
	Dumbbell Lateral Raise (Prone)	4x10 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Biceps, Triceps 8 exercises, 1 hr 9 mins

	EZ Bar Tricep Extension	4x10 reps	rest: 60s
	Barbell Curl	4x10 reps	rest: 60s
	Dumbbell Seated Tricep Press	4x12 reps	rest: 60s
	Dumbbell Incline Curl	4x12 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
	Dumbbell Hammer Curl	3x12 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
	EZ Bar Curl	3x15 reps	rest: 60s

Legs, Calf 8 exercises, 1 hr 16 mins

	Barbell Squat	4x8 reps	rest: 60s
	Barbell Hack Squat	4x10 reps	rest: 60s
	Dumbbell Lunge	4x10 reps	rest: 60s
	Machine Leg Extension	3x20 reps	rest: 60s
	Barbell Romanian Deadlift	4x12 reps	rest: 60s
	Machine Leg Curl (Prone)	3x20 reps	rest: 60s
	Barbell Standing Calf Raise	4x15 reps	rest: 60s
	Barbell Seated Calf Raise	4x18 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Rest 0 exercises, 0 min

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