3 DAY ROUTINE

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2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday - CHEST/TRIS/BIS 14 exercises, 1 hr 5 mins

Dumbbell Bench Press	5x5 reps	rest: 0s
Barbell Bench Press	5x5 reps	rest: 0s
	4x5 reps	rest: 0s
Smith Machine Incline Bench Press	4x8 reps	rest: 0s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 0s
Machine Dip	4x10 reps	rest: 0s
Barbell Preacher Curl	4x8 reps	rest: 0s
Dumbbell Spider Curl	4x10 reps	rest: 0s
Machine Ab Crunch	5x10 reps	rest: 0s
Machine Inner Chest Press	5x5 reps	rest: 0s
Barbell Tricep Extension	4x10 reps	rest: 0s
Barbell Bicep Drag Curl	4x10 reps	rest: 0s
Barbell Incline Bench Press	5x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 0s

Wednesday - CHEST/BIS/BACK 9 exercises, 41 mins

Pull-Up	2x5 reps	rest: 0s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 0s
Barbell Romanian Deadlift	4x10 reps	rest: 0s
Machine Seated Row	4x10 reps	rest: 0s
Barbell Preacher Curl	4x8 reps	rest: 0s
Machine Lat Pulldown	4x10 reps	rest: 0s
Dumbbell One-Arm Row	4x10 reps	rest: 0s
Machine Back Extension	4x10 reps	rest: 0s
Machine Ab Crunch	5x10 reps	rest: 0s

Friday - LEGS/OBLIQUES/SHOULDERS 10 exercises, 55 mins

Barbell Bench Press	5x5 reps	rest: 0s
Machine Leg Press	5x10 reps	rest: 0s
EZ Bar Preacher Curl (Close Grip)	4x8 reps	rest: 0s
Machine Shoulder Press	4x10 reps	rest: 0s
Smith Machine Shoulder Press	4x10 reps	rest: 0s
Barbell Standing Calf Raise	3x30 reps	rest: 0s
Dumbbell Side Bend	8x12 reps	rest: 0s
Dumbbell Shoulder Shrug	5x10 reps	rest: 0s
Cable Rope Face Pull	4x10 reps	rest: 0s
Machine Ab Crunch	5x10 reps	rest: 0s