6 week strength training

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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

six week routine under 1h easy and simple movements to help develop strength and fitness level cardio can be done daily! Don't forget to stretch!

back biceps 6 exercises, 38 mins

Dumbbell Shoulder Shrug	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Row	3x8 reps • 60s	rest: 60s
Barbell Bent-Over Row	3x8 reps • 60s	rest: 60s
Back Hyperextension	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps • 60s	rest: 60s
Dumbbell Preacher Curl	3x8 reps	rest: 60s

leg's 6 exercises, 37 mins

Glute Kickback	3x8 reps • 60s	rest: 60s
Bodyweight Rear Lunge	3x8 reps • 60s	rest: 60s
Dumbbell Seated Calf Raise	3x8 reps • 60s	rest: 60s
Dumbbell Bench Squat	3x8 reps • 60s	rest: 60s
Barbell Glute Bridge	3x8 reps • 60s	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps • 60s	rest: 60s

chest and triceps 6 exercises, 37 mins

Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Fly	3x8 reps • 60s	rest: 60s
Dumbbell Tricep Extension	3x8 reps • 60s	rest: 60s
Dumbbell Pullover	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Tricep Extension (Pronated)	3x8 reps • 60s	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps • 60s	rest: 60s