Gauntlet 10 weeks

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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

Day are intermixable

Chest Tris 9 exercises, 1 hr 17 mins

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Decline Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
EZ Bar Tricep Extension	4x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x20 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x20 reps	rest: 60s

Back Bi 11 exercises, 1 hr 16 mins

Pull-Up	3x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x8 reps	rest: 60s
Pull-Up	1x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 30s
Pull-Up	1x10 reps	rest: 60s
Dumbbell One-Arm Rear Row (Prone)	1x40 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Preacher Hammer Curl	4x10 reps	rest: 40s
Dumbbell One-Arm Bicep Curl	3x10 reps	rest: 30s
Cable Reverse Curl	3x20 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x20 reps	rest: 60s

Ham and shoulders 9 exercises, 1 hr 9 mins

Barbell Deadlift	4x8 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Stability Ball Back Extension	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Shoulder Press	3x20 reps	rest: 60s

Legs 7 exercises, 53 mins

Gauntlet 20 exercises, 1 hr 12 mins

Barbell Bench Press	3x10,8,6 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x12,10,8 reps	rest: 45s
Pull-Up	1x10 reps	rest: 20s
Dip	1x20 reps	rest: 20s
Push-Up	1x25 reps	rest: 20s
Dumbbell Hammer Curl	3x10,8,6 reps	rest: 60s
EZ Bar Close Grip Curl	3x12,10,8 reps	rest: 45s
Pull-Up	1x10 reps	rest: 20s
Dip	1x20 reps	rest: 20s
Push-Up	1x25 reps	rest: 20s
Dumbbell Seated Arnold Press	3x10,8,6 reps	rest: 60s
Barbell Upright Row	3x12,10,8 reps	rest: 45s
Pull-Up	1x10 reps	rest: 20s
Dip	1x20 reps	rest: 20s
Push-Up	1x25 reps	rest: 20s
Dumbbell One-Arm Tricep Kickback	3x10,8,6 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12,10,8 reps	rest: 45s
Pull-Up	1x10 reps	rest: 20s
Dip	1x20 reps	rest: 20s
Elevated Push-Up	1x25 reps	rest: 20s