Melanie's 5 Days Plan II

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Must warm up before any training: 5-10 min light cardio, only to build up heart rate. 10 min general mobility, focusing on muscle group to be worked. At the end of workout, add 15-20 min LISS cardio and abdominal workout if time allows it

Monday
Tuesday
Wednesday
Thursday
Saturday

LEGS 7 exercises, 56 mins

Hack Squat	3x10 reps	rest: 90s
Barbell Deadlift	3x8 reps	rest: 60s
Cable Pull Through	3x15 reps	rest: 60s
Smith Machine Split Squat	3x15 reps	rest: 90s
Machine Leg Extension	3x15 reps	rest: 0s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Glute Kickback	3x15 reps	rest: 60s

PUSH 7 exercises, 55 mins

Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 80s
Dip	4x8 reps	rest: 50s
	3x12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x12 reps	rest: 60s
Push-Up	2x20 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s

PULL 7 exercises, 57 mins

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable One-Arm Row	4x10 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 70s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Dumbbell Bicep Curl	4x10 reps	rest: 60s

LOWER 6 exercises, 45 mins

Smith Machine Squat	4x10 reps	rest: 60s
Machine Single-Leg Press	3x10 reps	rest: 60s
Barbell Hip Thrust	2x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 45s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Hip Adduction	3x15 reps	rest: 60s

UPPER 9 exercises, 1 hr 6 mins

Dumbbell Incline Bench Press (Palms in)	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 20s
Dumbbell Lateral Raise	3x10 reps	rest: 20s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s
Cable V Bar Pulldown	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 50s