At Home 5

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

All at home with dumbbells

Chest Day 9 exercises, 1 hr 15 mins

Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Side Bend	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Decline Bench Weighted Twist	4x8 reps	rest: 60s
Dumbbell Pullover	4x8 reps	rest: 60s
Dumbbell Around the World	4x8 reps	rest: 60s
Push-Up	4x8 reps	rest: 60s

Shoulders 8 exercises, 1 hr 7 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Bench Crunch	4x30 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Dumbbell Upright Row	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
Bench Plank	4x8 reps	rest: 60s

Biceps, Triceps, Forearms 10 exercises, 1 hr 24 mins

Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	4x8 reps	rest: 60s
Dumbbell Squat to Bicep Curl	4x8 reps	rest: 60s
Dumbbell High Curl	4x8 reps	rest: 60s
Dumbbell Alternating Tricep Extension	4x8 reps	rest: 60s
Dumbbell Press (Close Grip)	4x8 reps	rest: 60s
Dumbbell Lunge Tricep Extension	4x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	4x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 60s