amstranky

Feb 11th 2019

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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

Workout 1 (biceps) 11 exercises, 52 mins

Pull-Up	2x8 reps	rest: 60s
Dip	2x8 reps	rest: 60s
Dumbbell Bench Press	2x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x8 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s
Barbell Preacher Curl	2x8 reps	rest: 60s
Air Bike	2x8 reps	rest: 60s
Back Hyperextension	2x8 reps	rest: 60s
Machine Leg Extension	2x8 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x8 reps	rest: 60s

Workout 2 (abs) 11 exercises, 51 mins

Pull-Up	2x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x8 reps	rest: 60s
Machine Bench Press	2x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x8 reps	rest: 60s
Preacher Curl Machine	2x8 reps	rest: 60s
Machine Ab Crunch	2x8 reps	rest: 60s
Stability Ball Crunch	2x8 reps	rest: 60s
Barbell Deadlift	2x8 reps	rest: 60s
Machine Leg Curl (Prone)	2x8 reps	rest: 60s
Leg Raise	2x8 reps	rest: 60s
Dumbbell Side Bend	2x8 reps	rest: 60s

Workout 3 (legs) 11 exercises, 53 mins

Workout 4 (chest) 11 exercises, 53 mins

Pull-Up	2x8 reps	rest: 60s
Dip	2x8 reps	rest: 60s
Dumbbell Bench Press	2x8 reps	rest: 60s
Barbell Military Press	2x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x8 reps	rest: 60s
Leg Raise	2x8 reps	rest: 60s
Barbell Bench Press	2x8 reps	rest: 60s
Cable Seated Row	2x8 reps	rest: 60s
Machine Leg Press	2x8 reps	rest: 60s
Machine Fly	2x8 reps	rest: 60s
Dumbbell Bench Press	2x8 reps	rest: 60s

Workout 5 (triceps) 11 exercises, 52 mins

Workout 6 (back) 11 exercises, 52 mins

Pull-Up	2x8 reps	rest: 60s
Dip	2x8 reps	rest: 60s
Machine Bench Press	2x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	2x8 reps	rest: 60s
Back Hyperextension	2x8 reps	rest: 60s
Chin-Up	2x8 reps	rest: 60s
Plank	2x8 reps	rest: 60s
Machine Leg Extension	2x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 60s
Barbell Deadlift	2x8 reps	rest: 60s

Workout 7 (shoulders) 10 exercises, 48 mins

Pull-Up	2x8 reps	rest: 60s
Dip	2x8 reps	rest: 60s
Barbell Bench Press	2x8 reps	rest: 60s
Machine Shoulder Press	2x8 reps	rest: 60s
Dumbbell Bicep Curl	2x8 reps	rest: 60s
Stability Ball Crunch	2x8 reps	rest: 60s
Back Hyperextension	2x8 reps	rest: 60s
Dumbbell Seated Arnold Press	2x8 reps	rest: 60s
Barbell Squat	2x8 reps	rest: 60s
Dumbbell Lateral Raise	2x8 reps	rest: 60s