Weekly Plan

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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

Chest and Biceps 12 exercises, 58 mins

Barbell Bench Press	2x8 reps	rest: 60s
Dumbbell Fly	2x8 reps	rest: 60s
Dumbbell Pullover	2x8 reps	rest: 60s
Bench Push-Up	2x8 reps	rest: 60s
Push-Up (Wide Hand)	2x8 reps	rest: 60s
Push-Up	2x8 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	2x8 reps	rest: 60s
Dumbbell Concentration Curl	2x8 reps	rest: 60s
Dumbbell High Curl	2x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	2x8 reps	rest: 60s

Abs and Arms 12 exercises, 53 mins

Leg Raise	2x8 reps	rest: 60s
Crunch	2x8 reps	rest: 60s
Plank	2x8 reps	rest: 60s
Dumbbell Side Bend	2x8 reps	rest: 60s
Sit-Up	2x8 reps	rest: 60s
Alternating Heel Touch	2x8 reps	rest: 60s
Jackknife Sit-Up	2x8 reps	rest: 60s
Bent Knee Hip Raise	2x8 reps	rest: 60s
Cobra	2x8 reps	rest: 60s
Crunch with Hands Overhead	2x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	2x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	2x8 reps	rest: 60s

Shoulders and Triceps 12 exercises, 57 mins

Dumbbell Lateral Raise	2x8 reps	rest: 60s
Dumbbell Shoulder Shrug	2x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	2x8 reps	rest: 60s
Barbell Shoulder Press	2x8 reps	rest: 60s
Barbell Front Raise	2x8 reps	rest: 60s
Dumbbell Tricep Extension	2x8 reps	rest: 60s
Tricep Push-Up	2x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	2x8 reps	rest: 60s
Single-Leg Bench Dip	2x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	2x8 reps	rest: 60s
Tricep Stretch	2x8 reps	rest: 60s

Back and Legs 12 exercises, 57 mins