Workout 4 day split

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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

Just a simple 4 day split routine that is mainly for apartment gyms or home gyms.

Chest and Triceps 9 exercises, 1 hr 1 min

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Bench Press (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s

Back and Biceps 10 exercises, 1 hr 6 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palms in)	3x8 reps	rest: 60s
Dumbbell Rotational Row	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s

Legs 7 exercises, 45 mins

Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Dumbbell Single-Leg Calf Raise	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s

Shoulders and Forearms 9 exercises, 57 mins

Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Arnold Press	3x8 reps	rest: 60s
Dumbbell Seated Dublin Press	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s