Standard workout

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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

Chest Triceps 8 exercises, 56 mins

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s

Skulder, Underarm og Mave 8 exercises, 49 mins

Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 0s
Barbell Shrug	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	4x15 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x15 reps	rest: 10s
Barbell Wrist Curl (Posterior)	3x15 reps	rest: 10s
Barbell Reverse Curl	3x15 reps	rest: 60s

Ryg, Biceps 8 exercises, 58 mins

Pull-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s

Legs og Mave 7 exercises, 44 mins