4 Day Workout Rev2

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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

Revised from 4 day workout.

Biceps & Triceps 13 exercises, 1 hr 45 mins

Air Bike	3x40 reps	rest: 30s
Leg Raise	3x12 reps	rest: 30s
Oblique Crunch	3x15 reps	rest: 30s
Push-Up	3x25 reps	rest: 30s
Machine Ab Crunch	3x10 reps	rest: 30s
Dumbbell One-Arm Incline Curl	3x20 reps	rest: 30s
Dumbbell One-Arm Reverse Preacher Curl	3x20 reps	rest: 30s
Dumbbell Alternating Preacher Curl (Hammer)	3x20 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x20 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x20 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Dip	3x10 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 15s

Chest 14 exercises, 1 hr 35 mins

Air Bike	3x40 reps	rest: 30s
Weight Plate Russian Twist	3x15 reps	rest: 30s
Push-Up (Close Hand)	3x10 reps	rest: 30s
Machine Ab Crunch	3x10 reps	rest: 30s
Bench Weighted Decline Crunch	3x15 reps	rest: 30s
Dumbbell Decline Bench Press	3x10 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	3x20 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Dumbbell Bench Press	3x10 reps	rest: 30s
Dumbbell Bench Press (Palms in)	3x10 reps	rest: 30s
Dumbbell Fly	3x10 reps	rest: 30s
Barbell Wrist Curl (Posterior)	3x20 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 15s
Cable Kneeling Crunch	3x10 reps	rest: 30s

Legs 13 exercises, 1 hr 36 mins

Air Bike	3x40 reps	rest: 30s
Leg Raise	3x12 reps	rest: 30s
Alternating Heel Touch	3x20 reps	rest: 30s
Push-Up	3x25 reps	rest: 30s
Dumbbell Lunge	3x20 reps	rest: 30s
Step Machine	1x0 reps	rest: 15s
Dumbbell Side Bend	3x20 reps	rest: 30s
Smith Machine Reverse Calf Raise	3x20 reps	rest: 30s
Smith Machine Squat	3x10 reps	rest: 30s
Machine Seated Leg Curl	3x10 reps	rest: 30s
Machine Leg Extension	3x10 reps	rest: 30s
Machine Leg Press	3x10 reps	rest: 30s
Calf Press On Leg Press	3x20 reps	rest: 30s

Back & Shoulders 12 exercises, 1 hr 10 mins

Air Bike	3x40 reps	rest: 30s
Leg Raise	3x12 reps	rest: 30s
Push-Up (Close Hand)	3x10 reps	rest: 30s
Back Hyperextension	3x15 reps	rest: 30s
Machine Ab Crunch	3x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Dumbbell Bent-Over Row	3x10 reps	rest: 30s
Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x20 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Pull-Up	3x10 reps	rest: 30s