Fit for Faith

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Superset. Superset. Superset.

Chest & Triceps 8 exercises, 38 mins

Barbell Incline Bench Press	3x15,12,8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x15,12,8 reps	rest: 60s
Barbell Decline Bench Press	3x15,12,8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x15,12,8 reps	rest: 60s
Dumbbell Incline Fly	3x15,12,8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x15,12,8 reps	rest: 60s
Dumbbell Pullover	3x15,12,8 reps	rest: 60s
Cable Shoulder Extension	3x15,12,8 reps	rest: 60s

Back & Biceps 8 exercises, 43 mins

Cable Lat Pulldown (Wide Grip)	3x15,12,8 reps	rest: 60s
EZ Bar Curl	3x15,12,8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x15,12,8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x15,12,8 reps	rest: 60s
Barbell Bent-Over Row	3x15,12,8 reps	rest: 60s
Barbell Preacher Curl	3x15,12,8 reps	rest: 60s
Barbell Good Morning	3x15,12,8 reps	rest: 60s
Barbell Curl	3x21 reps	rest: 60s

Legs & Shoulders 10 exercises, 52 mins

Barbell Squat	2x10 reps	rest: 60s
Barbell Deadlift	2x10 reps	rest: 60s
Barbell Upright Row	2x10 reps	rest: 60s
Barbell Push Press	2x10 reps	rest: 60s
Barbell Step-Up	2x10 reps	rest: 60s
Barbell Lateral Lunge	2x10 reps	rest: 60s
Machine Leg Extension	3x20,15,12 reps	rest: 60s
Dumbbell Lateral Raise	3x15,12,8 reps	rest: 60s
Machine Leg Curl (Prone)	3x20,15,12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x15,12,8 reps	rest: 60s

Abs & Forearms 8 exercises, 1 hr 5 mins

Decline Crunch	3x25 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 60s
Dumbbell Side Bend	3x25 reps	rest: 60s
Barbell Reverse Curl	3x12 reps	rest: 60s
Decline Bench Weighted Twist	3x25 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x12 reps	rest: 60s
Hanging Knee Raise	3x25 reps	rest: 60s
Wrist Roller	3x2 reps	rest: 60s