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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest - biceps 10 exercises, 1 hr 6 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s

Back - Triceps 11 exercises, 2 hrs 7 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Shoulders - Legs 13 exercises, 3 hrs 13 mins

Machine Reverse Fly	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s