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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

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Workout 1 13 exercises, 0 min

Barbell Decline Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Smith Machine Squat	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Step Machine	4x10 reps	rest: 60s
Rowing	4x10 reps	rest: 60s

Workout 2 15 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
T Bar Row	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Alternating Preacher Curl (Hammer)	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Smith Machine Hack Squat	4x10 reps	rest: 60s
Step Machine	4x10 reps	rest: 60s
Rowing	4x10 reps	rest: 60s