Muscle ist Macht (HYBRID version)

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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

3/7 method is Muskel
8 Days is a Week

# CHOOSE CONFIGURATIONS OF *NON-GLOBAL* LOGS

1 (Volume-Centered) 5 exercises, 24 mins

2 (Volume-Centered) 5 exercises, 30 mins

Cable One-Arm Lateral Raise	5x7 reps	rest: 10s
Barbell Squat	2x5 reps	rest: 200s
Barbell Reverse Curl	5x7 reps	rest: 10s
Machine Calf Raise	5x7 reps	rest: 10s
Dumbbell Alternating Shoulder Press	5x7 reps	rest: 10s

3 (Volume-Centered) 6 exercises, 28 mins

Cable Cross-Over	5x7 reps	rest: 10s
Back Hyperextension	5x7 reps	rest: 10s
Dumbbell Alternating Kickback	5x7 reps	rest: 10s
Parallel Bar Leg Raise	5x7 reps	rest: 10s
	5x7 reps	rest: 10s
Barbell Wrist Curl (Palms Up)	5x7 reps	rest: 10s

4 (Volume-Centered) 4 exercises, 19 mins

	5x7 reps	rest: 10s
Barbell Hip Thrust	5x7 reps	rest: 10s
Dumbbell Alternating Hammer Curl	5x7 reps	rest: 10s
Barbell Wrist Curl (Palms Down)	5x7 reps	rest: 10s

5 (Strength-Centered) 5 exercises, 41 mins

6 (Strength-Centered) 5 exercises, 47 mins

7 (Strength-Centered) 6 exercises, 40 mins

Cable Cross-Over	5x7 reps	rest: 10s
Back Hyperextension	2x5 reps	rest: 200s
Cable One-Arm Tricep Pushdown	5x7 reps	rest: 10s
Parallel Bar Leg Raise	2x5 reps	rest: 180s
	5x7 reps	rest: 10s
Barbell Wrist Curl (Palms Up)	2x5 reps	rest: 180s

8 (Strength-Centered) 4 exercises, 33 mins

	2x5 reps	rest: 180s
Barbell Hip Thrust	2x5 reps	rest: 200s
Dumbbell Alternating Hammer Curl	2x5 reps	rest: 180s
Barbell Wrist Curl (Palms Down)	2x5 reps	rest: 180s