4-Day Routine

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Cardio daily.
Abs daily. Alternate upper and lower each day.

Minimum intake:

150g of protein.
3300 calories.
56g of fat.

Legs 9 exercises, 0 min

Parallel Bar Leg Raise	4x12 reps	rest: 60s
Machine Hip Abduction	4x15 reps	rest: 60s
Machine Hip Adduction	4x15 reps	rest: 60s
	4x12 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Kneeling Leg Curl	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Machine Single-Leg Extension	4x10 reps	rest: 60s

Chest and Triceps 8 exercises, 0 min

	4x10 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Leverage Decline Chest Press	4x10 reps	rest: 60s
Dumbbell Bench Press (Palms in)	4x10 reps	rest: 60s
Machine Seated Tricep Dip	4x10 reps	rest: 60s
Cable Upper Chest Crossover	4x10 reps	rest: 60s
Cable Mid Chest Crossover	4x10 reps	rest: 60s
Machine Inner Chest Press	4x10 reps	rest: 60s

Back and Biceps 7 exercises, 0 min

Machine Ab Crunch	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Barbell Romanian Deadlift	4x10 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	4x10 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
	4x10 reps	rest: 60s

Shoulders n traps 6 exercises, 0 min