Winter is Here

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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

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Chest and Triceps 6 exercises, 0 min

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 30s
Weighted Three Bench Dip	2x20 reps	rest: 30s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 30s
Weighted Crunch	3x15 reps	rest: 60s
Mountain Climber	3x10 reps	rest: 30s

Chest and Triceps 6 exercises, 0 min

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 30s
Stability Ball Crunch	3x15 reps	rest: 30s
Split Jump	3x8 reps	rest: 30s

Tuesday/Friday Biceps/Lats/Abs 7 exercises, 0 min

Wednesday/Saturday Shoulders/legs/abs 6 exercises, 0 min

Smith Machine Shoulder Press	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
Kettlebell Goblet Squat	3x8 reps	rest: 30s
Hanging Knee Raise	3x20 reps	rest: 30s
	3x8 reps	rest: 30s
	3x8 reps	rest: 30s