bariscetin

Aug 23rd 2022

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1 hour per day

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

push pull leg routine. 2 times chest with different exercise. intermediate level. good for cardio also. back and leg superset combination

Workout 3 7 exercises, 1 hr 7 mins

Push-Up	4x10 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Barbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Decline Press	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Cable Lateral Raise	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s

Workout 4 11 exercises, 1 hr 13 mins

Machine Leg Extension	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Hack Calf Raise	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Cross Tricep Extension (Supine)	3x8 reps	rest: 60s

Workout 5 13 exercises, 1 hr 34 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable One-Arm Seated Row	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 15s
Side Plank	3x8 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x8 reps	rest: 60s

Workout 6 9 exercises, 1 hr 8 mins

split chest 10 exercises, 1 hr 18 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 90s
Machine Fly	4x8 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Dumbbell Decline Bench Press	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s

Workout 1 8 exercises, 1 hr 19 mins

Push-Up	3x13 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Smith Machine Shoulder Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	7x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s

Workout 2 7 exercises, 1 hr 0 min

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable V Bar Pulldown	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Cable Standing Row	4x12 reps	rest: 60s
Dumbbell Incline Bench Row	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s