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Ju’s new workout plan

Jan 12th 2024

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Ju’s new workout plan

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Ju’s workout

Monday
Tuesday
Wednesday
Thursday
Friday

Upper Body 5 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s

Lower Body - Quads/Glutes 6 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Dumbbell Walking Lunge	3x8 reps	rest: 60s
	Barbell Glute Bridge	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s

Upper Body 6 exercises, 0 min

	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Machine Lat Pulldown	3x8 reps	rest: 60s
	Barbell Military Press (Seated)	3x8 reps	rest: 60s
	Cable Rope Face Pull	3x8 reps	rest: 60s
	EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Lower Body 6 exercises, 0 min

	Barbell Front Squat	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 60s
	Dumbbell Lunge	3x16 reps	rest: 60s
	Box Jump Multiple Response	3x12 reps	rest: 60s
	Barbell Hip Thrust	3x8 reps	rest: 60s
	Dumbbell Calf Raise	3x20 reps	rest: 60s

Full Body 5 exercises, 0 min

	Machine Lat Pulldown	3x8 reps	rest: 60s
	Dumbbell Deadlift	3x8 reps	rest: 60s
	Push-Up	3x6 reps	rest: 60s
	Kettlebell One-Arm Swing	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 30s

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