4 day Amy

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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

Chest & Triceps 8 exercises, 50 mins

	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x8 reps	rest: 60s

Legs & Abs 9 exercises, 53 mins

Back & Biceps 10 exercises, 1 hr 4 mins

Pull-Up	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Schoulders & Abs 13 exercises, 1 hr 21 mins

Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Front Incline Raise	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s