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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 is a routine designed to help you build/gain clean and lean muscle through high volume training.

It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest.

Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth.

**** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine

Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat.

If you need extra time to rest in between each set you may add more time as long as you aren't going above 2 minute rest periods.

and if you want you can add abdominal exercise to your routine

shoulders and back day 11 exercises, 57 mins

Dumbbell Seated Arnold Press	3x12,10,8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12,10,8 reps	rest: 60s
Smith Machine Shrug	3x12,10,8 reps	rest: 60s
Dumbbell Lateral Raise	3x12,10,8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12,10,8 reps	rest: 60s
Barbell Military Press (Seated)	3x12,10,8 reps	rest: 60s
Barbell Bent-Over Row	4x12,10,8,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
Cable Seated Row	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 60s
Pull-Up	4x12,10,8,6 reps	rest: 60s

biceps and triceps day 8 exercises, 46 mins

Barbell Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Hammer Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Concentration Curl	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12,10,8,6 reps	rest: 60s
EZ Bar Tricep Extension	4x12,10,8,6 reps	rest: 60s
EZ Bar French Press	4x12,10,8,6 reps	rest: 60s

rest day 0 exercises, 0 min

chest and shoulders day 14 exercises, 1 hr 12 mins

Barbell Incline Bench Press	3x12,10,8 reps	rest: 60s
Dumbbell Incline Bench Press	3x12,10,8 reps	rest: 60s
Dumbbell Incline Fly	3x12,10,8 reps	rest: 60s
Barbell Bench Press	5x12,12,8,8,8 reps	rest: 60s
Dumbbell Fly	3x12,10,8 reps	rest: 60s
Barbell Decline Bench Press	3x12,10,8 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12,10,8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12,10,8 reps	rest: 60s
Smith Machine Shrug	3x12,10,8 reps	rest: 60s
Dumbbell Lateral Raise	3x12,10,8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12,10,8 reps	rest: 60s
Barbell Military Press (Seated)	3x12,10,8 reps	rest: 60s

legs and forearm day 9 exercises, 1 hr 11 mins

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Dumbbell Seated One-Arm Wrist Curl	3x25 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	3x25 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x25 reps	rest: 60s