M & S

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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

Chest & Triceps 10 exercises, 1 hr 23 mins

Barbell Bench Press	4x12 reps	rest: 50s
Barbell Incline Bench Press	4x12 reps	rest: 50s
Machine Fly	4x8 reps	rest: 40s
Single-Leg Bench Dip	4x20 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 40s
Barbell Squat	4x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x12 reps	rest: 50s
Clap Push-Up	3x8 reps	rest: 60s
Cable Standing Curl	4x12 reps	rest: 35s
Cable Shoulder Extension	4x15 reps	rest: 35s

Back & Biceps 9 exercises, 1 hr 32 mins

Cable Lat Pulldown (Wide Grip)	4x14 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	4x14 reps	rest: 45s
Barbell Deadlift	3x8 reps	rest: 50s
Cable Seated Row	4x12 reps	rest: 40s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 50s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 40s
Elliptical Training	1x0 reps	rest: 30s
Barbell Bent-Over Row	3x8 reps	rest: 60s

Shoulders & Abs 11 exercises, 2 hrs 36 mins

Barbell Military Press	4x8 reps	rest: 40s
Dumbbell Lateral Raise	4x10 reps	rest: 45s
Dumbbell Alternating Front Raise	4x8 reps	rest: 50s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 50s
Frog Sit-Up	4x20 reps	rest: 25s
Crunch	4x20 reps	rest: 25s
Plank	3x8 reps	rest: 60s
Clap Push-Up	3x12 reps	rest: 40s
Elliptical Training	1x0 reps	rest: 30s
Hanging Leg Raise	3x8 reps	rest: 60s
Rowing	1x0 reps	rest: 60s

Upper Body 8 exercises, 2 hrs 1 min

Dumbbell Shoulder Press	4x12 reps	rest: 45s
Dumbbell One-Arm Row	4x12 reps	rest: 45s
Dumbbell Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Incline Fly	4x20 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 45s
Cable Rope Hammer Curl	3x12 reps	rest: 45s
Machine Inner Chest Press	3x8 reps	rest: 60s
Walking	1x0 reps	rest: 60s