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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

Home training

Day 1. Lower body 7 exercises, 41 mins

Day 2. borst/rug/schouders 8 exercises, 49 mins

Barbell Deadlift	3x12 reps	rest: 0s
Dumbbell Deep Push-Up	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 0s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 0s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 0s
Dumbbell Front Raise	3x12 reps	rest: 60s

Day 3. Arms 8 exercises, 56 mins

Barbell Curl	3x8 reps	rest: 0s
Barbell Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 0s
Dumbbell Tricep Extension	3x40 reps	rest: 60s
Dumbbell Bent-Over Tricep Extension	3x10 reps	rest: 0s
Dumbbell Bicep Curl	3x30 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	1x30 reps	rest: 60s

Day 4. allround 11 exercises, 1 hr 6 mins

Barbell Shrug	3x10 reps	rest: 60s
Dumbbell Arnold Press	3x10 reps	rest: 60s
Barbell Overhead Tricep Extension	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Deep Push-Up	3x10 reps	rest: 60s
Barbell Good Morning	3x10 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Barbell Calf Raise	3x10 reps	rest: 60s
Crunch	3x10 reps	rest: 0s
Air Bike	3x10 reps	rest: 0s
Plank	3x1 reps	rest: 60s