CNS total body boost

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

works out entire body to failure creating shock in nervous system to could build muscle. boost cardio

total body 8 exercises, 47 mins

Smith Machine Split Squat	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 30s
Dumbbell Fly	3x8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 30s
Dumbbell Incline Bench Press	3x8 reps	rest: 30s
Barbell Incline Bench Press	3x8 reps	rest: 60s

full body 2 10 exercises, 1 hr 5 mins

Barbell Deadlift	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s

TOTAL BODY 11 exercises, 1 hr 13 mins

Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Barbell Decline Bench Press (Wide Grip)	3x8 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 45s
Back Hyperextension	3x20 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Weighted Side Bend	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s

B2 6 exercises, 39 mins

Machine Leg Press	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s

B3 5 exercises, 33 mins

Smith Machine Split Squat	3x8 reps	rest: 60s
Cable Elevated Row	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s

1-B 6 exercises, 39 mins

Machine Ab Crunch	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Alternating Reverse Fly (Prone)	3x8 reps	rest: 60s
Cable Tricep Kickback (Reverse Grip)	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s