3 Day Split

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

3 day split to build muscle. Can be done 3 days a week or 6 days a week with break in between.

Chest & Triceps 7 exercises, 46 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s

Back & Biceps 9 exercises, 1 hr 3 mins

Legs & Shoulders 9 exercises, 1 hr 16 mins

Barbell Deep Squat	5x5 reps	rest: 90s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Barbell Standing Calf Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Barbell Lunge	3x20 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	2x50 reps	rest: 90s