Rob's Workout

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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

Tues/Thurs/Sat/Sun Routine

Overall Fitness Routine
Chest/Back for Day 1
Biceps/Triceps/Shoulders Day 2
Legs/Abs Day 3
Cardio Day 4

Chest and Back 10 exercises, 1 hr 54 mins

Legs and Abs 14 exercises, 1 hr 56 mins

Scissor Kick	3x20 reps	rest: 0s
Machine Leg Press	3x10 reps	rest: 0s
Decline Bench Weighted Twist	3x10 reps	rest: 0s
Dumbbell Lunge	3x8 reps	rest: 0s
Stability Ball Crunch	3x10 reps	rest: 0s
Dumbbell Calf Raise	3x25 reps	rest: 0s
Stability Ball Pull-In	3x10 reps	rest: 0s
Machine Leg Extension	3x10 reps	rest: 0s
Machine Seated Leg Curl	3x10 reps	rest: 0s
Weight Plate Russian Twist	3x20 reps	rest: 0s
Medicine Ball Rotation	3x10 reps	rest: 0s
Plank	3x1 reps	rest: 60s
Barbell Deep Squat	3x10 reps	rest: 0s
Running	1x1 reps	rest: 60s

Biceps, Triceps and Shoulders 12 exercises, 1 hr 50 mins

Preacher Curl Machine	3x10 reps	rest: 0s
Dumbbell Seated Arnold Press	3x10 reps	rest: 0s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 0s
Barbell Upright Row	3x10 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 0s
Barbell Front Raise	3x10 reps	rest: 0s
Bench Dip	3x10 reps	rest: 0s
	3x20 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 0s
Kettlebell One-Arm Floor Press	3x8 reps	rest: 60s
Kettlebell One-Arm Swing	3x8 reps	rest: 60s
Running	1x1 reps	rest: 60s