Workout for busy lifestyle

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1: Upper body starting with chest.
Rest day
Day 2: Full Body workout starting with back.
Rest day
Day 3: Full Body workout starting with shoulders.
Day 4: Leg day
Rest day

Day 2
Day 3
Day 1
Day 4

1. Chest Full 6 exercises, 53 mins

Dumbbell Incline Bench Press	4x12 reps	rest: 90s
Machine Fly	2x12 reps	rest: 90s
Machine Lat Pulldown	3x12 reps	rest: 90s
Machine Vertical Row (Reverse Grip)	3x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 90s
Dumbbell Reverse Fly	3x12 reps • 60s	rest: 90s

2. Back Full 8 exercises, 59 mins

Barbell Bent-Over Row	4x12 reps • 60s	rest: 90s
Pull-Up	2x12 reps • 60s	rest: 90s
Dumbbell Decline Bench Press	4x12 reps • 60s	rest: 90s
Cable Lower Chest Raise	2x12 reps • 60s	rest: 90s
Machine Leg Extension	2x12 reps	rest: 90s
Machine Seated Leg Curl	2x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x12 reps • 60s	rest: 90s
Dumbbell Lateral Raise	3x12 reps • 60s	rest: 90s

3. Shoulder Full 7 exercises, 56 mins

Barbell Military Press	4x6 reps • 60s	rest: 90s
Cable Lateral Raise	3x12 reps • 60s	rest: 90s
Machine Leg Press	3x12 reps • 60s	rest: 90s
Dumbbell Incline Bench Row	3x12 reps • 60s	rest: 90s
Dumbbell Bench Press	3x12 reps • 60s	rest: 90s
EZ Bar Decline Close Grip Skull Crusher	3x12 reps • 60s	rest: 90s
Cable Rope Hammer Curl	3x12 reps • 60s	rest: 90s

Legs 6 exercises, 1 hr 0 min

Barbell Squat	5x6 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 90s
Machine Single-Leg Extension	3x12 reps	rest: 90s
Machine Single-Leg Curl	3x12 reps	rest: 90s
Machine Calf Raise	4x12 reps	rest: 90s
Smith Machine Toe Raise	3x12 reps	rest: 90s