Vedant’s Week Plan

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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

This plan focuses on all muscles of the body and I believe this is something that can help.

Push Day (Chest, Triceps and Shoulders) 8 exercises, 0 min

Barbell Bench Press	4x12,10,10,8 reps	rest: 60s
Machine Fly	4x12,10,10,8 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x12,10,10,8 reps	rest: 45s
Machine Assisted Dip	4x12,10,10,8 reps	rest: 45s
Dumbbell Incline Bench Press	4x12,10,10,8 reps	rest: 45s
Dumbbell Bench Press	4x12,10,10,8 reps	rest: 60s
Machine Shoulder Press	4x10 reps	rest: 60s
Treadmill Running	1x10 reps	rest: 60s

Pull Day (Back and Biceps) 8 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x12,10,10,8 reps	rest: 45s
Dumbbell One-Arm Row	4x12,10,10,8 reps	rest: 45s
Barbell Deadlift	4x12,10,10,8 reps	rest: 45s
Machine Assisted Pull-Up	4x12,10,10,8 reps	rest: 45s
Dumbbell Shoulder Shrug	4x12,10,10,8 reps	rest: 60s
Barbell Curl	4x12,10,10,8 reps	rest: 45s
Dumbbell Alternating Bicep Curl	4x12,10,10,8 reps	rest: 45s
Treadmill Running	1x10 reps	rest: 60s

Legs, Abs and Cardio 8 exercises, 0 min

Machine Leg Extension	4x12,10,10,8 reps	rest: 45s
Machine Leg Press	4x12,10,10,8 reps	rest: 45s
Calf Press On Leg Press	4x12,10,10,8 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,10,8 reps	rest: 45s
Barbell Squat	4x12,10,10,8 reps	rest: 45s
Bench Weighted Decline Crunch	4x12,10,10,8 reps	rest: 60s
Dumbbell Side Bend	4x12,10,10,8 reps	rest: 45s
Treadmill Running	1x8 reps	rest: 0s