Berdals 3-day Heavy Duty 40min workouts

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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

Heavy duty inspired by Mike Meltzer. 1 warm-up set and then go to failure at the second set, you should have no juice left, do partials and go lower weight when you can do no more

Day 2
Day 4
Day 6

Leg 5 exercises, 0 min

Machine Leg Extension	3x6 reps	rest: 120s
Machine Leg Press	2x10 reps	rest: 120s
Dumbbell Walking Lunge	2x15 reps	rest: 120s
Dumbbell Stiff-Leg Deadlift	2x10 reps	rest: 90s
Machine Leg Curl (Prone)	2x6 reps	rest: 90s

Shoulder/Back 2 6 exercises, 0 min

Barbell Deadlift	3x6 reps	rest: 120s
Dumbbell Bent-Over Reverse Fly	2x6 reps	rest: 120s
Dumbbell Bent-Over Row	2x6 reps	rest: 120s
Dumbbell Lateral Raise	2x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	2x6 reps	rest: 120s
Cable Seated Row	2x8 reps	rest: 90s

Chest/biceps 5 exercises, 0 min

Dumbbell Incline Bench Press	3x6 reps	rest: 120s
Machine Bench Press	2x6 reps	rest: 120s
Dumbbell Incline Fly	2x6 reps	rest: 120s
Cable Straight Arm Crossover	2x6 reps	rest: 120s
Dumbbell Alternating Bicep Curl	2x6 reps	rest: 120s