Feb 27th 2024

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Timo Neu

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

4split

Schulter Triceps 17 exercises, 0 min

Machine Reverse Fly	3x8 reps	rest: 90s
	3x8 reps	rest: 90s
	3x8 reps	rest: 90s
Cable Rope Face Pull	3x8 reps	rest: 90s
Cable Internal Rotation	3x8 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 90s
Cable Reverse Fly	4x8 reps	rest: 60s
Cable Deltoid Raise	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 90s
Leverage Shoulder Press	4x8 reps	rest: 60s
Machine Dip	4x8 reps	rest: 60s
	3x8 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 90s

Brust Bizeps 14 exercises, 0 min

	3x8 reps	rest: 90s
	3x8 reps	rest: 90s
Machine Incline Chest Press	3x8 reps	rest: 90s
Machine Fly	4x10 reps	rest: 60s
	3x8 reps	rest: 90s
Cable Mid Chest Crossover	4x10 reps	rest: 90s
Barbell Bench Press	3x8 reps	rest: 90s
Barbell Incline Bench Press	3x8 reps	rest: 90s
	3x8 reps	rest: 90s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 90s
Leverage Incline Chest Press	3x8 reps	rest: 90s
Barbell Preacher Curl	3x8 reps	rest: 90s

Beine 16 exercises, 0 min

Machine Hip Abduction	3x8 reps	rest: 90s
Machine Seated Leg Curl	3x8 reps	rest: 90s
	4x10 reps	rest: 90s
	4x10 reps	rest: 90s
Machine Leg Extension	3x8 reps	rest: 90s
	4x10 reps	rest: 90s
	4x10 reps	rest: 90s
Barbell Hip Thrust	4x8 reps	rest: 90s
Machine Leg Press	4x10 reps	rest: 90s
Barbell Squat	3x8 reps	rest: 90s
Barbell Romanian Deadlift	3x8 reps	rest: 90s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 90s
Machine Leg Curl (Prone)	3x8 reps	rest: 90s
Machine Ab Crunch	3x8 reps	rest: 90s
Parallel Bar Hip Raise	3x8 reps	rest: 90s
Machine Leg Press (Wide Stance)	4x10 reps	rest: 90s

Rücken 12 exercises, 0 min

	3x8 reps	rest: 90s
Back Hyperextension	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 90s
T Bar Row	3x8 reps	rest: 60s
	3x8 reps	rest: 90s
Machine Lat Pulldown	4x10 reps	rest: 90s
Pull-Up	3x8 reps	rest: 90s
Leverage Machine High Row	3x8 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 90s