Karlos Full Body Workout*

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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

Chest & Triceps 13 exercises, 59 mins

Barbell Bench Press	3x10 reps	rest: 30s
Smith Machine Incline Bench Press	3x10 reps	rest: 30s
Barbell Decline Bench Press	3x10 reps	rest: 30s
Leverage Incline Chest Press	3x10 reps	rest: 30s
Dumbbell Decline Fly	1x10 reps	rest: 30s
Dumbbell Fly	1x10 reps	rest: 30s
Dumbbell Incline Fly	1x10 reps	rest: 30s
Barbell Overhead Tricep Extension	2x10 reps	rest: 30s
Barbell Skull Crusher (Reverse Grip)	2x10 reps	rest: 30s
Dumbbell Decline Tricep Extension	2x10 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	2x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Machine Fly	3x10 reps	rest: 30s

Back & Biceps 13 exercises, 1 hr 5 mins

Machine Seated Row	3x10 reps	rest: 30s
Machine Lat Pulldown	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 30s
EZ Bar Curl	1x10 reps	rest: 30s
EZ Bar Close Grip Curl	1x10 reps	rest: 30s
	2x21 reps	rest: 30s
EZ Bar Curl (Reverse Grip)	3x10 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Dumbbell Pullover	3x10 reps	rest: 30s
Dumbbell One-Arm Row	2x10 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 30s

Shoulders 9 exercises, 45 mins

Barbell Shoulder Press	3x10 reps	rest: 30s
Barbell Upright Row	3x10 reps	rest: 30s
Dumbbell Alternating Deltoid Raise	2x10 reps	rest: 30s
Dumbbell Alternating Front Raise	2x10 reps	rest: 30s
Dumbbell Alternating Deltoid Raise	2x10 reps	rest: 30s
Dumbbell Reverse Fly	3x10 reps	rest: 30s
Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Machine Shoulder Press	3x10 reps	rest: 30s
Machine Reverse Fly	3x10 reps	rest: 30s

Legs 7 exercises, 44 mins