3 Days/Week

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back and Chest 9 exercises, 1 hr 9 mins

Machine Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Rope Seated Row	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s

Shoulder/Tri/Bi 8 exercises, 1 hr 0 min

Dumbbell Seated Tricep Press	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s

Quad/Ham/Calf 7 exercises, 54 mins

Machine Leg Press	4x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Calf Press On Leg Press	4x8 reps	rest: 60s