Push/Pull/Legs/Cardio Advanced

DOWNLOADS/VIEWS: 15/4788

RATING: 77 (FROM 1 JEFIT MEMBERS)

6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Push Strength
Tuesday
Pull Strength
Wednesday
Cardio - Run 1 hour
Thursday
Push Hyper
Friday
Legs/Abs - Superset ab exercises
Saturday
Pull Hyper
Sunday
Hike 1 hr with at least 10 kg backpack

Cardio
Run at least 10 km each week. And bike at least two times each week. Running is for cardio and endurance and biking is for lactic acid control.

Sets/Reps
5 sets means 2 warm up sets. 4 sets means 4 max rep sets.

Warm up and stretching
Walk for 5 min before every workout, do 2 warm up sets before each muscle group and stretch the muscles used after every workout!

Optional
Do some light cardio or core/extra exercises at noon every day, and do the major workout in the afternoon or vice versa.

Pull Strength 3 exercises, 43 mins

Pull-Up	4x6 reps	rest: 180s
Barbell Deadlift	4x6 reps	rest: 180s
Barbell Bent-Over Row	3x6 reps	rest: 180s

Push Strength 4 exercises, 1 hr 2 mins

Barbell Bench Press	5x6 reps	rest: 180s
Barbell Incline Bench Press	4x6 reps	rest: 180s
Dip	3x6 reps	rest: 180s
Barbell Push Press	4x6 reps	rest: 180s

Cardio 1 exercises, 1 hr 1 min

Running

1x0 reps

rest: 60s

Pull Hyper 6 exercises, 54 mins

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 90s
Dumbbell One-Arm Row	3x12 reps	rest: 90s
EZ Bar Preacher Curl (Close Grip)	3x12 reps	rest: 90s
Cable Reverse Curl	3x12 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 90s

Leg abb 1 6 exercises, 1 hr 2 mins

Barbell Squat	3x6 reps	rest: 240s
Barbell Front Squat	3x6 reps	rest: 240s
Machine Leg Curl (Prone)	3x6 reps	rest: 240s
Dumbbell Side Bend	4x12,10,10,8 reps	rest: 60s
Hanging Knee Raise Rotation	3x12,10,10 reps	rest: 60s
Oblique Crunch	4x12,12,10,10 reps	rest: 60s

Leg abb 2 6 exercises, 46 mins

Barbell Squat	2x10 reps	rest: 180s
Machine Leg Press	2x10 reps	rest: 180s
Machine Leg Curl (Prone)	2x10 reps	rest: 180s
Machine Ab Crunch	5x25,25,10,10,6 reps	rest: 60s
Decline Crunch	4x20,15,15,15 reps	rest: 60s
Bench Leg Pull-In	4x25,25,20,20 reps	rest: 60s

Push Hyper 6 exercises, 55 mins

Dumbbell Fly	3x12 reps	rest: 90s
Dumbbell Incline Fly	3x12 reps	rest: 90s
Dumbbell Lateral Raise	3x12 reps	rest: 90s
Dumbbell Seated Arnold Press	3x12 reps	rest: 90s
Cable Shoulder Extension	3x12 reps	rest: 90s
EZ Bar Tricep Extension	3x12 reps	rest: 90s