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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

Lose fat and gain muscle. Intermediate to Hardcore workout. If you are stuck this is a nice change up :)

Back & Triceps 5 exercises, 42 mins

Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Barbell Rack Pull	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x20 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x12 reps	rest: 60s

Chest & Biceps 6 exercises, 42 mins

Dumbbell Incline Bench Press (Palms in)	3x10 reps	rest: 60s
Machine Bench Press	3x15 reps	rest: 60s
Bench Push-Up	2x15 reps	rest: 60s
Dumbbell Fly	2x15 reps	rest: 60s
Dumbbell Seated Curl	3x12 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s

Cardio 3 exercises, 54 mins

Legs & Abs 6 exercises, 43 mins

Shoulders & Arms 5 exercises, 35 mins

Dumbbell Reverse Fly	3x20 reps	rest: 60s
Dumbbell Incline Shoulder Raise	3x10 reps	rest: 60s
Barbell Bradford Rocky Press	3x8 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	3x10 reps	rest: 45s
Bench Dip	3x10 reps	rest: 45s