3 Day Full Body

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2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full Body For Mass

Full Body 9 exercises, 1 hr 29 mins

Barbell Incline Bench Press	5x8 reps	rest: 60s
Machine Fly	5x8 reps	rest: 60s
Smith Machine Squat	5x8 reps	rest: 60s
Machine Seated Calf Raise	5x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
Back Hyperextension	5x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x8 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s
Cable Lateral Raise	5x8 reps	rest: 60s

Full Body 9 exercises, 1 hr 29 mins

Barbell Incline Bench Press	5x8 reps	rest: 60s
Machine Fly	5x8 reps	rest: 60s
Smith Machine Squat	5x8 reps	rest: 60s
Machine Seated Calf Raise	5x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
Back Hyperextension	5x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x8 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s
Cable Lateral Raise	5x8 reps	rest: 60s

Full Body 9 exercises, 1 hr 27 mins

Barbell Bench Press (Wide Grip)	5x8 reps	rest: 60s
EZ Bar Curl	5x8 reps	rest: 60s
Cable Cross-Over	5x8 reps	rest: 60s
Machine Leg Extension	5x8 reps	rest: 60s
Machine Leg Curl (Prone)	5x8 reps	rest: 60s
Dumbbell Prone Incline Shrug	5x8 reps	rest: 60s
Cable Seated Row	5x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	5x8 reps	rest: 60s
Cable Front Raise	5x8 reps	rest: 60s

Full Body 9 exercises, 1 hr 12 mins

Machine Leg Press	5x8 reps	rest: 60s
Machine Seated Row	5x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Barbell Decline Bench Press	5x8 reps	rest: 60s
Barbell Reverse Bench Press (Wide Grip)	5x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Band Seated Calf Stretch	3x8 reps	rest: 60s