4 Split Strength endurance training

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RATING: 64 (FROM 6 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest, Triceps and ABS 9 exercises, 1 hr 1 min

Barbell Bench Press	3x10 reps	rest: 80s
Dumbbell Incline Bench Press	3x10 reps	rest: 70s
Push-Up	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 20s
Weighted Hanging Knee Raise	3x10 reps	rest: 60s
Bench Oblique Crunch	3x12 reps	rest: 30s
Machine Ab Crunch	3x12 reps	rest: 45s

Back, Biceps 9 exercises, 58 mins

Weighted Pull-Up	3x8 reps	rest: 80s
Barbell Deadlift	3x12 reps	rest: 90s
Dumbbell One-Arm Row	3x10 reps	rest: 40s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 60s
Back Hyperextension	2x12 reps	rest: 40s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 40s
Weight Plate Reverse Curl	3x10 reps	rest: 40s
Cable Pulldown Bicep Curl	3x12 reps	rest: 40s
Dumbbell Bicep Curl	2x10 reps	rest: 40s

Shoulders and ABS 8 exercises, 53 mins

Barbell Military Press	3x10 reps	rest: 80s
Barbell Shrug	3x12 reps	rest: 60s
Dumbbell Shoulder Raise	3x12 reps	rest: 45s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Dumbbell Lateral Raise (Prone)	3x10 reps	rest: 45s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Cable Seated Crunch	3x12 reps	rest: 50s
Weight Plate Russian Twist	3x12 reps	rest: 40s

Legs 6 exercises, 40 mins

Barbell Squat	3x12 reps	rest: 80s
Machine Leg Curl (Prone)	3x10 reps	rest: 70s
Dumbbell Seated Single-Leg Calf Raise	3x15 reps	rest: 30s
Barbell Front Squat	2x10 reps	rest: 70s
Machine Leg Extension	3x12 reps	rest: 70s
Ankle Circles	2x15 reps	rest: 30s