General Fitness Level 2

Day 1

Chest, Triceps, Biceps and Core

1. Chest flat press hammer strength or machine superset with tricep extensions straight rope and tricep extensions wide rope- 12,10,8,8 reps
2. Chest decline smith press superset with bicep rope hammer curls and bicep ez bar curls- 12,10,8,8 reps
3. Chest upper press dumbbells superset with tricep press and bicep concentration curls- 12,10,8 reps each.
4. Tricep single arm reverse cable superset with bicep preacher curls- 12,10,8,8 reps
5. Ball squats holding a medicine ball superset with ball lunges. 2 sets 40 seconds on bosu ball and 20 ball squats.
6. Ab machine crunches- 4 sets 12-20 reps each
   

Day 2

Shoulders Back and Core

1. Back underhand grip lat pull downs superset with shoulder press dumbbells and shoulder side raises - 12,10,8,8 reps
2. Shoulder alternating front raises superset with back isolateral rows. 4 sets 12,10,8,8 reps
3. Back single lat dumbbell pull backs superset with shoulder reverse delts-12,10,8,8 reps
4. Shoulder rope front hammer raises superset with close grip pull downs and upright rows- 12,10,8,8 reps
5. Side step and squat with bands superset ball twist with knee raise. 3 rounds 30 seconds each round with side step and squat with bands, and 12 rep knee raises and ball twists each side.
6. Hanging knee raises superset with plated twists and ball crunches. 3 sets 15-20 reps each

Day 3

Legs

1. Leg press feet together and low-. 4 sets 20,15,12,10 reps
2. Squat machine front or hack squat- 4 sets 10 reps each
3. Lying leg curls - 5 sets 15,12,12,10,10 reps 
4. Walking lunges- 4 sets 10-12 reps each leg
5. Hip thrusts 4 sets 10-12 reps
6. Outer thigh adductor and inner thigh abductor superset- 4 sets 12-15 reps 
7. Glute kick up machine- 4 sets 12 reps each leg
8. Seated calf raises- 3 sets 20 reps