Phase I

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Back
Legs & Abs
Cardio
Arms & Shoulders
Legs & Abs
Cardio

Legs & Abs 19 exercises, 2 hrs 5 mins

Treadmill Running	0x0 reps	rest: 10s
Barbell Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Stationary Bike	0x0 reps	rest: 10s
Decline Crunch	3x8 reps	rest: 60s
Decline Oblique Crunch	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Scissor Kick	3x8 reps	rest: 60s
Side Jacknife	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Forearm Plank with Hip Abduction	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s

Cardio 0 exercises, 0 min

Arms & Shoulders 14 exercises, 1 hr 41 mins

Treadmill Running	0x0 reps	rest: 10s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Rowing	0x0 reps	rest: 10s
Dumbbell Arnold Press	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s

Legs & Abs 14 exercises, 1 hr 36 mins

Treadmill Running	0x0 reps	rest: 10s
Barbell Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 10s
Decline Crunch	3x8 reps	rest: 60s
Decline Oblique Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Forearm Plank with Hip Abduction	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s

Cardio 0 exercises, 0 min

Chest & Back 13 exercises, 1 hr 38 mins