3 Day Split

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Working out Tuesday, Thursday, Saturday. Cardio M,W,F.

Day 1-Push 9 exercises, 3 hrs 36 mins

Dumbbell Bench Press	10x30 reps	rest: 30s
Stability Ball Weighted Sit-Up	50x3 reps	rest: 60s
Machine Shoulder Press	10x3 reps	rest: 60s
Machine Fly	10x3 reps	rest: 60s
Stability Ball V-Up	20x3 reps	rest: 60s
Cable Rope Face Pull	10x3 reps	rest: 60s
Weighted Tricep Dip	8x3 reps	rest: 60s
Reverse Crunch	20x3 reps	rest: 60s
Cable Cross-Over	10x3 reps	rest: 60s

Day 2- Pull 11 exercises, 1 hr 25 mins

Weighted Pull-Up	3x10 reps	rest: 60s
Air Bike	3x50 reps	rest: 60s
Dumbbell Side Bend	3x10 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s
Dumbbell Bent-Over Row (Palms in)	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 60s
Barbell Glute Bridge	3x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s

Day 3- Push 9 exercises, 1 hr 8 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Side Bend	3x10 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 60s
Machine Incline Chest Press	3x10 reps	rest: 60s
Weight Plate Rotation	3x30 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Air Bike	3x50 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s

Day 4- Pull 11 exercises, 1 hr 22 mins

Weighted Pull-Up	3x8 reps	rest: 60s
Stability Ball V-Up	3x20 reps	rest: 60s
Parallel Bar Hip Raise	3x20 reps	rest: 60s
Barbell Standing Calf Raise	3x15 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x20 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s