Ravish

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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

Shoulders 10 exercises, 35 mins

Machine Shoulder Press	3x15,12,10 reps	rest: 30s
Smith Machine Shoulder Press	3x15,12,10 reps	rest: 30s
Barbell Rear Military Press	3x15,12,10 reps	rest: 30s
Dumbbell Seated Arnold Press	3x15,12,10 reps	rest: 30s
Dumbbell Lateral Raise	3x15,12,10 reps	rest: 30s
Dumbbell Alternating Front Raise	3x15,12,10 reps	rest: 30s
Smith Machine Upright Row	3x15,12,10 reps	rest: 30s
Dumbbell Shoulder Shrug	3x15,12,10 reps	rest: 30s
Cable Rope Face Pull	3x15,12,10 reps	rest: 30s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 30s

Back 8 exercises, 26 mins

Cable Lat Pulldown (Wide Grip)	3x15,12,10 reps	rest: 30s
Chin-Up	3x15,12,10 reps	rest: 30s
Cable Elevated Row	3x15,12,10 reps	rest: 30s
Barbell Bent-Over Row (Reverse Grip)	3x15,12,10 reps	rest: 30s
Barbell Deadlift	3x15,12,10 reps	rest: 30s
Machine Seated Row	3x15,12,10 reps	rest: 30s
Cable Shoulder Extension	3x15,12,10 reps	rest: 30s
Dumbbell One-Arm Row	3x15,12,10 reps	rest: 30s

Arms 12 exercises, 39 mins

Barbell Curl	3x15,12,10 reps	rest: 30s
EZ Bar Curl	3x15,12,10 reps	rest: 30s
Dumbbell Incline Curl	3x15,12,10 reps	rest: 30s
Barbell Preacher Curl	3x15,12,10 reps	rest: 30s
Dumbbell Concentration Curl	3x15,12,10 reps	rest: 30s
Cable One-Arm High Curl	3x15,12,10 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x15,12,10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x15,12,10 reps	rest: 30s
Cable Rope High Pulley Tricep Extension	3x15,12,10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15,12,10 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x15,12,10 reps	rest: 30s
Dumbbell Seated Tricep Press	3x15,12,10 reps	rest: 30s

Chest 10 exercises, 32 mins