Dumb bells /Machine

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

strength

Chest shoulders,Tris B plan 19 exercises, 1 hr 40 mins

Dumbbell Shoulder Shrug	2x60 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	1x16 reps	rest: 60s
Dumbbell Lateral Raise	1x16 reps	rest: 60s
Dumbbell Bench Press	2x16 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	2x16 reps	rest: 60s
Dumbbell Incline Bench Press	2x10 reps	rest: 60s
Dumbbell Seated Tricep Press	2x15 reps	rest: 60s
Dumbbell Fly	2x16 reps	rest: 60s
	2x10 reps	rest: 60s
Machine Fly	2x10 reps	rest: 40s
Leverage Incline Chest Press	2x10 reps	rest: 40s
Machine Shoulder Press	2x10 reps	rest: 40s
Machine Seated Calf Raise	2x10 reps	rest: 40s
Machine Tricep Extension	2x10 reps	rest: 40s
Machine Leg Extension	2x10 reps	rest: 40s
Machine Seated Leg Curl	2x10 reps	rest: 40s
Machine Ab Crunch	2x10 reps	rest: 40s
Machine Deltoid Raise	2x10 reps	rest: 40s

Arms, Back, B plan 17 exercises, 1 hr 29 mins

Dumbbell Hammer Curl	2x16 reps	rest: 60s
Dumbbell Alternating Seated Curl	2x16 reps	rest: 60s
Dumbbell One-Arm Row	2x16 reps	rest: 60s
Dumbbell Reverse Wrist Curl	2x16 reps	rest: 60s
Dumbbell Concentration Curl	2x16 reps	rest: 60s
EZ Bar Curl	3x17 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x10 reps	rest: 60s
Machine Deltoid Raise	2x10 reps	rest: 40s
Machine Leg Extension	2x10 reps	rest: 40s
Preacher Curl Machine	2x10 reps	rest: 40s
Machine Calf Press	2x10 reps	rest: 40s
Machine Lat Pulldown	2x10 reps	rest: 40s
Machine Seated Row	2x10 reps	rest: 40s
Machine Seated Leg Curl	2x10 reps	rest: 40s
Cable Rope Seated Row	2x10 reps	rest: 40s
	2x10 reps	rest: 40s
Machine Back Extension	2x10 reps	rest: 40s