MALE PROGRAM

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7 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

LEGS 7 exercises, 0 min

SHOULDER 10 exercises, 0 min

Dumbbell Lateral Raise	3x8 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 0s
Dumbbell Seated Front Raise (Hammer)	3x8 reps	rest: 0s
Barbell Military Press	3x8 reps	rest: 0s
Cable Rope Deltoid Row	3x8 reps	rest: 0s
Cable Side Lateral Raise	3x8 reps	rest: 0s
Dumbbell Shoulder Shrug	3x8 reps	rest: 0s
Reverse Crunch	3x8 reps	rest: 0s
Leg Raise	3x8 reps	rest: 0s
Plank	3x8 reps	rest: 0s

ACTIVE REST 3 exercises, 0 min

BACK 9 exercises, 0 min

Machine Lat Pulldown	3x8 reps	rest: 0s
Dumbbell One-Arm Row	3x8 reps	rest: 0s
Cable Rope Seated Row	3x8 reps	rest: 0s
Dumbbell One-Arm Rear Row (Prone)	3x8 reps	rest: 0s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 0s
Back Hyperextension	3x8 reps	rest: 0s
Leg Raise	3x8 reps	rest: 0s
Reverse Crunch	3x8 reps	rest: 0s
Plank	3x8 reps	rest: 0s

CHEST 6 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 0s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 0s
Barbell Incline Bench Press	3x8 reps	rest: 0s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 0s
Cable Cross-Over	3x8 reps	rest: 0s
Machine Calf Raise	3x8 reps	rest: 0s

BICEP AND TRICEP 9 exercises, 0 min

Dumbbell Incline Bench Curl	3x8 reps	rest: 0s
Dumbbell Hammer Curl	3x8 reps	rest: 0s
EZ Bar Curl	3x8 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 0s
Dip	3x8 reps	rest: 0s
Leg Raise	3x8 reps	rest: 0s
Reverse Crunch	3x8 reps	rest: 0s
Plank	3x8 reps	rest: 0s