DA weekly get fit!

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6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Upper 11 exercises, 1 hr 27 mins

	4x8 reps	rest: 60s
Machine Bench Press	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Barbell Military Press	4x8 reps	rest: 60s
Machine Vertical Row (Close Grip)	4x8 reps	rest: 60s
Cable Standing Row	4x8 reps	rest: 60s
Machine Dip	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Preacher Curl Machine	4x8 reps	rest: 60s

Cardio / Abs 5 exercises, 1 hr 30 mins

Upper / PM run / Abs 11 exercises, 1 hr 27 mins

	4x8 reps	rest: 60s
Machine Bench Press	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Cable Front Raise	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Machine Dip	4x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x8 reps	rest: 60s
Preacher Curl Machine	4x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x8 reps	rest: 60s

Cardio / Abs 6 exercises, 1 hr 21 mins

Lower 6 exercises, 49 mins

Machine Leg Press	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Smith Machine Squat	4x8 reps	rest: 60s
Dumbbell Lunge	4x8 reps	rest: 60s
Smith Machine Reverse Calf Raise	4x8 reps	rest: 60s

Upper 11 exercises, 1 hr 27 mins

	4x8 reps	rest: 60s
Machine Bench Press	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Machine Dip	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 60s