Four day full body

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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

Alternating from arms/back to legs/core.

Arm n back 12 exercises, 0 min

Treadmill Running	1x8 reps • 20s	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Leverage Machine High Row	6x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps • 120s	rest: 25s
Machine Back Extension	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 60s
Weight Plate Russian Twist	6x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s

Leg n core 12 exercises, 0 min

Treadmill Running	1x8 reps • 20s	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Arm n back 11 exercises, 0 min

Treadmill Running	1x8 reps • 20s	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Row	6x8 reps	rest: 15s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Leverage Machine High Row	6x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s

Leg n core 11 exercises, 0 min

Treadmill Running	1x8 reps • 20s	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Side Bend	6x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Weight Plate Russian Twist	6x8 reps	rest: 60s