The New U!

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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

my personal routine. 5 day a week routine with complex movements and targeting specific muscles. includes deadlift, squat, and bench press.

Back Attack 8 exercises, 52 mins

Barbell Deadlift	3x8 reps	rest: 60s
Leverage Machine High Row	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps • 60s	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	3x8 reps • 60s	rest: 60s

Chesticles and absicles 7 exercises, 50 mins

bis and tris 7 exercises, 46 mins

EZ Bar Curl	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s

Bolder Sholders and Abs 7 exercises, 46 mins

Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps • 60s	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Decline Crunch	3x8 reps • 60s	rest: 60s

Leggy boi 7 exercises, 45 mins