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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

Tung overkropp 11 exercises, 1 hr 16 mins

Barbell Bench Press	4x5 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	4x6 reps	rest: 60s
Barbell Military Press	4x5 reps	rest: 60s
Chin-Up	4x6 reps	rest: 60s
Dip	3x7 reps	rest: 60s

Tung overkropp 9 exercises, 1 hr 2 mins

Machine Seated Leg Curl	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Barbell Deep Squat	4x5 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x6 reps	rest: 60s
Machine Single-Leg Extension	4x7 reps	rest: 60s
Hanging Leg Raise	3x7 reps	rest: 60s
90/90 Hamstring Stretch	3x5 reps	rest: 60s

Medium/lett bryst/skuldre/triceps 15 exercises, 1 hr 39 mins

Cable Cross-Over	3x8 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	1x30 reps	rest: 60s

Medium/lett bein/rygg 13 exercises, 1 hr 22 mins

Cable V Bar Pulldown	3x8 reps	rest: 60s
Barbell Concentration Curl (Close Grip)	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift (Bench)	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Chin-Up (Close Grip)	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x12 reps	rest: 60s
Cable Upper Row	2x15 reps	rest: 60s
Barbell Bicep Drag Curl	3x12 reps	rest: 60s
Cable Bicep Curl (Close Grip)	1x30 reps	rest: 60s
Machine Leg Press	1x20 reps	rest: 60s