"Fit"

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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

Brosplit

Chest & triceps 8 exercises, 1 hr 11 mins

Barbell Bench Press	5x5 reps	rest: 12s
Dumbbell Tricep Extension	3x8 reps	rest: 120s
Dumbbell Incline Bench Press	4x8 reps	rest: 120s
Cable Shoulder Extension	4x10 reps	rest: 120s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 120s

Back & Biceps 9 exercises, 1 hr 35 mins

Barbell Deadlift	3x5 reps	rest: 120s
Pull-Up	3x8 reps	rest: 120s
Barbell Curl	3x8 reps	rest: 120s
Dumbbell One-Arm Row	4x8 reps	rest: 120s
Dumbbell Alternating Bicep Curl	4x6 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x6 reps	rest: 120s
Barbell Bent-Over Row	3x8 reps	rest: 120s
EZ Bar Close Grip Curl	4x8 reps	rest: 120s

Abs 3 exercises, 28 mins

Triceps & Shoulders 9 exercises, 1 hr 18 mins

Barbell Shoulder Press	3x5 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 120s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 120s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 120s
Dip	3x8 reps	rest: 120s

Biceps & Legs 10 exercises, 1 hr 51 mins

Barbell Squat	5x5 reps	rest: 120s
Barbell Standing Calf Raise	3x12 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 120s
Machine Leg Press	4x8 reps	rest: 120s
Calf Press On Leg Press	4x8 reps	rest: 120s
Cable Bicep Curl	4x8 reps	rest: 120s
Barbell Lunge	4x8 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 120s
Machine Leg Extension	3x8 reps	rest: 120s
EZ Bar Close Grip Curl	3x8 reps	rest: 120s