Muscle ist Macht

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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

use 3/7 method WHEN 5x7 set-up (10 sec rest interval) || 8 Days is a Week || during one-arm exercise train both arms consecutively each time

1 6 exercises, 29 mins

2 7 exercises, 37 mins

Barbell Squat	1x6 reps	rest: 180s
Cable One-Arm Lateral Raise	5x7 reps	rest: 10s
Barbell Squat	1x6 reps	rest: 180s
Barbell Reverse Curl	5x7 reps	rest: 10s
Barbell Squat	1x6 reps	rest: 180s
Dumbbell Alternating Shoulder Press	5x7 reps	rest: 10s
Machine Seated Calf Raise	5x7 reps	rest: 10s

3 5 exercises, 24 mins

Cable Cross-Over	5x7 reps	rest: 10s
Parallel Bar Leg Raise	5x7 reps	rest: 10s
	5x7 reps	rest: 10s
Dumbbell Alternating Kickback	5x7 reps	rest: 10s
Dumbbell Supinated One-Arm Wrist Curl	5x7 reps	rest: 10s

4 6 exercises, 27 mins

Barbell Hip Thrust	1x7 reps	rest: 120s
	5x7 reps	rest: 10s
Barbell Hip Thrust	1x7 reps	rest: 120s
Dumbbell Alternating Hammer Curl	5x7 reps	rest: 10s
Barbell Hip Thrust	1x7 reps	rest: 120s
Dumbbell One-Arm Wrist Curl (Pronated)	5x7 reps	rest: 10s

5 6 exercises, 46 mins

6 8 exercises, 34 mins

7 5 exercises, 27 mins

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

8 6 exercises, 27 mins

Barbell Hip Thrust	1x7 reps	rest: 120s
	5x7 reps	rest: 10s
Barbell Hip Thrust	1x7 reps	rest: 120s
Cable Rope One-Arm Preacher Curl (Hammer)	5x7 reps	rest: 10s
Barbell Hip Thrust	1x7 reps	rest: 120s
Barbell Wrist Curl (Palms Down)	5x7 reps	rest: 10s