Muscle a Day

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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

Legs 7 exercises, 1 hr 5 mins

Barbell Squat	4x10 reps	rest: 60s
Barbell Squat	6x5 reps	rest: 120s
Machine Single-Leg Press	4x10 reps	rest: 60s
Machine Single-Leg Calf Press	4x10 reps	rest: 60s
Machine Single-Leg Curl	4x10 reps	rest: 0s
Machine Single-Leg Extension	4x10 reps	rest: 60s
Bodyweight Calf Raise	4x10 reps	rest: 60s

Shoulders 8 exercises, 1 hr 14 mins

Barbell Shoulder Press	4x10 reps	rest: 60s
Barbell Shoulder Press	6x5 reps	rest: 120s
Cable Internal Rotation	4x10 reps	rest: 0s
Cable External Rotation	4x10 reps	rest: 60s
Cable One-Arm Lateral Raise	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s

Back 7 exercises, 1 hr 10 mins

Barbell Deadlift	4x10 reps	rest: 60s
Barbell Deadlift	6x5 reps	rest: 120s
Barbell Romanian Deadlift	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable One-Arm Rotational Row	4x10 reps	rest: 60s
Machine Vertical Row (Reverse Grip)	4x10 reps	rest: 60s

Chest 7 exercises, 1 hr 16 mins

Arms 10 exercises, 1 hr 10 mins

Dumbbell Incline Curl	4x10 reps	rest: 0s
Cable Tricep Kickback	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 0s
Barbell Curl	4x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 0s
Dumbbell Hammer Curl	4x10 reps	rest: 60s
Cable One-Arm High Curl	4x10 reps	rest: 0s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 0s
Barbell Seated Tricep Extension	4x10 reps	rest: 60s