60 minutes

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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

Get Fit in 90 days with this workout plan that I choose for you who wants to loose weight and build muscle ??.

Bíceps - Braços 8 exercises, 55 mins

Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Dumbbell Alternating Preacher Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	3x8 reps	rest: 60s

Chest - Peito 8 exercises, 58 mins

Dip	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x10 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x10 reps	rest: 60s
Dumbbell Incline One-Arm Fly	3x10 reps	rest: 60s
Cable One-Arm Incline Press	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Upper Chest Crossover	3x10 reps	rest: 60s

Monday to Friday 0 exercises, 0 min

Sholders - Ombros 10 exercises, 1 hr 12 mins

Smith Machine Shoulder Press	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x10 reps	rest: 60s
Dumbbell Alternating Front Raise	3x10 reps	rest: 60s
Cable Deltoid Raise	3x10 reps	rest: 60s
Cable One-Arm Lateral Raise	3x10 reps	rest: 60s
Cable Internal Rotation	3x10 reps	rest: 60s
Cable Rope Deltoid Row	3x10 reps	rest: 60s

Triceps 10 exercises, 1 hr 5 mins

Weighted Tricep Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x8 reps	rest: 60s