Intermediate A - Separate Routines

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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

Single Workouts: A1, A2, and A3

Intermediate A1 9 exercises, 0 min

Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Plank	2x8 reps	rest: 60s
Weight Plate Russian Twist	2x12 reps	rest: 60s
Cable Seated Row	2x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Cable Cross-Over	2x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Crunch	3x12 reps	rest: 60s

Intermediate A2 10 exercises, 0 min

Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Bicep Curl	2x10 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	2x10 reps	rest: 60s
Oblique Crunch	2x12 reps	rest: 60s
Plank	2x8 reps	rest: 60s
Cable Shoulder Extension	2x10 reps	rest: 60s
Dumbbell Concentration Curl	2x10 reps	rest: 60s
Barbell Rear Tricep Extension	2x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Weight Plate Russian Twist	2x12 reps	rest: 60s

Intermediate A3 9 exercises, 0 min

Smith Machine Squat	3x10 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Stability Ball Back Extension	3x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	2x12 reps	rest: 60s
Machine Leg Extension	2x10 reps	rest: 60s
Machine Seated Leg Curl	2x10 reps	rest: 60s
Stability Ball Pull-In	2x12 reps	rest: 60s
Side Bridge	2x8 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s