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2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

A good workout to maintian your fitness during holiday. This is suitable for people who doesn't have any health complications. If unsure about your current conditions please visit your doctor prior starting the program

Day 1
Day 2
Day 3

Workout 1 7 exercises, 1 hr 1 min

Machine Bench Press	3x15 reps	rest: 30s
Machine Incline Chest Press	3x15 reps	rest: 30s
Machine Fly	3x15 reps	rest: 30s
Dumbbell Alternating Kickback	3x15 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	3x15 reps	rest: 30s
Dumbbell Incline Tricep Extension	3x15 reps	rest: 30s
Recumbent Bike	1x0 reps	rest: 20s

Workout 2 7 exercises, 1 hr 13 mins

Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 30s
Dumbbell One-Arm Row	3x15 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x15 reps	rest: 30s
Barbell Curl	3x15 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 30s
Dumbbell Incline Curl	3x15 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s

Workout 3 8 exercises, 1 hr 8 mins

Machine Leg Press	3x15 reps	rest: 30s
Machine Leg Extension	3x15 reps	rest: 30s
Machine Seated Leg Curl	3x15 reps	rest: 30s
Machine Shoulder Press	3x15 reps	rest: 30s
Dumbbell Rear Deltoid Row	3x15 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	3x15 reps	rest: 30s
Dumbbell Front Raise	3x15 reps	rest: 30s
Rowing	1x0 reps	rest: 20s