Chocolate Wasted

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 1 6 exercises, 38 mins

Smith Machine Squat	4x15,10,10,10,10 reps	rest: 45s
Machine Single-Leg Extension	3x10 reps	rest: 45s
Smith Machine Stiff-Leg Deadlift	3x10 reps	rest: 45s
Machine Kneeling Leg Curl	3x10 reps	rest: 45s
Machine Seated Calf Raise	3x10 reps	rest: 45s
Parallel Bar Hip Raise	5x10 reps	rest: 45s

Back and Bi 6 exercises, 39 mins

Barbell Deadlift	4x15,10,10,10 reps	rest: 45s
Leverage Machine Iso Row	3x10 reps	rest: 15s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 45s
Cable Seated Row	3x20 reps	rest: 45s
Preacher Curl Machine	3x10 reps	rest: 45s
Cable Crunch Kneeling Rotation	5x10 reps	rest: 45s

Chest and Arms 6 exercises, 42 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 45s
Dumbbell Bench Press	3x10 reps	rest: 45s
Machine Fly	3x10 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	3x10 reps	rest: 45s
Machine Dip	3x20 reps	rest: 45s
Parallel Bar Hip Raise	5x10 reps	rest: 45s

Legs 2 6 exercises, 53 mins

Barbell Side Split Squat	3x15 reps	rest: 45s
Smith Machine Bulgarian Split Squat	3x15 reps	rest: 45s
Smith Machine Split Squat	3x20 reps	rest: 45s
Cable Hip Abduction	3x20 reps	rest: 45s
Single-Leg Glute Bridge	3x15 reps	rest: 45s
Machine Leg Press (Wide Stance)	3x15 reps	rest: 45s

Abs 8 exercises, 1 hr 19 mins

Step Machine	3x10 reps	rest: 10s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x10 reps	rest: 60s
Cable Side Bend	3x10 reps	rest: 60s
Bench Weighted Decline Crunch	3x10 reps	rest: 60s
Dumbbell Side Bend	3x10 reps	rest: 60s
Parallel Bar Hip Flexion	3x10 reps	rest: 60s
Elliptical Training	3x10 reps	rest: 25s