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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

heavy lifting 1 11 exercises, 56 mins

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Squat	2x10 reps	rest: 60s
Machine Leg Press	2x10 reps	rest: 60s
Dumbbell Incline Bench Press	2x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 60s
Cable Elevated Row	2x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x10 reps	rest: 60s
	2x10 reps	rest: 60s
Decline Crunch	2x10 reps	rest: 60s
Cable Side Bend	2x10 reps	rest: 60s

lifting and cardio 1 9 exercises, 1 hr 20 mins

Machine Fly	2x10 reps	rest: 60s
Cable Seated Row	2x10 reps	rest: 60s
Machine Leg Press	2x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	1x10 reps	rest: 60s
Dumbbell Concentration Curl	1x10 reps	rest: 60s
Dumbbell Shoulder Shrug	1x10 reps	rest: 60s
Decline Crunch	2x10 reps	rest: 30s
Cable Side Bend	2x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 45s

heavy lifting 2 12 exercises, 1 hr 16 mins

lifting and cardio 2 9 exercises, 1 hr 19 mins

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Deadlift	1x10 reps	rest: 60s
Barbell Shrug	1x10 reps	rest: 60s
Calf Press On Leg Press	2x10 reps	rest: 60s
Preacher Curl Machine	1x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	1x10 reps	rest: 60s
Machine Ab Crunch	2x10 reps	rest: 60s
Decline Crunch	2x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 45s

lifting and cardio 3 9 exercises, 1 hr 21 mins

Dumbbell Incline Bench Press	2x10 reps	rest: 60s
Cable Seated Row	2x10 reps	rest: 60s
Machine Leg Extension	2x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	1x10 reps	rest: 60s
Preacher Curl Machine	1x10 reps	rest: 60s
Machine Reverse Fly	1x10 reps	rest: 60s
Machine Ab Crunch	2x10 reps	rest: 60s
Cable Wood Chop	2x10 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 45s