One Hour Fitness

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1 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

The key to low-frequency, low-volume, and low-time training is momentary muscular failure.
That means that on each exercise, you perform a set of repetitions until you cannot do another rep in good form, which is known as training to momentary muscular failure.

Day 1
Day 2

Split Day A 8 exercises, 35 mins

Barbell Deadlift	1x12 reps	rest: 60s
Machine Seated Row	1x12 reps	rest: 60s
Machine Lat Pulldown	1x12 reps	rest: 60s
Cable Mid Chest Crossover	1x12 reps	rest: 60s
Dip	1x12 reps	rest: 60s
Barbell Curl	1x12 reps	rest: 60s
Cable Shoulder Extension	1x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 10s

Split Day B 9 exercises, 39 mins

Machine Leg Extension	1x12 reps	rest: 60s
Barbell Squat	1x12 reps	rest: 60s
Barbell Standing Calf Raise	1x12 reps	rest: 60s
Dumbbell Lateral Raise	1x12 reps	rest: 60s
Machine Shoulder Press	1x12 reps	rest: 60s
Chin-Up	1x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	1x12 reps	rest: 60s
Preacher Curl Machine	1x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 10s