Goblin Mode

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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

Modified PPL for bodybuilding meso

Push (Arms Focus) 8 exercises, 0 min

Cable Rope Overhead Tricep Extension	4x12 reps	rest: 120s
Cable One-Arm Lateral Raise	4x12 reps	rest: 120s
Dumbbell Front Raise	4x12 reps	rest: 120s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 120s
Machine Tricep Extension	4x12 reps	rest: 120s
Machine Shoulder Press	4x12 reps	rest: 120s
Machine Inner Chest Press	4x12 reps	rest: 120s
Machine Fly	4x12 reps	rest: 120s

Legs & Core 8 exercises, 0 min

Machine Leg Press (Wide Stance)	4x12 reps	rest: 120s
Machine Leg Extension	4x12 reps	rest: 120s
Machine Seated Leg Curl	4x12 reps	rest: 120s
Machine Hip Abduction	4x12 reps	rest: 120s
Machine Hip Adduction	4x12 reps	rest: 120s
Machine Ab Crunch	4x12 reps	rest: 120s
Hanging Knee Raise	4x12 reps	rest: 120s
Weighted Trunk Rotation	4x12 reps	rest: 120s

Pull (Arm Focus) 8 exercises, 0 min