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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back 6 exercises, 55 mins

Push-Up	5x20 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Dumbbell Incline Bench Row	4x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Dumbbell Bent-Over Row	4x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s

Chest 6 exercises, 1 hr 13 mins

Smith Machine Bench Press	8x10 reps	rest: 60s
Barbell Bench Press	5x4 reps	rest: 60s
Barbell Incline Bench Press	5x12 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	5x12 reps	rest: 60s
Bench Dip	5x15 reps	rest: 60s
Dumbbell Fly	5x12 reps	rest: 60s

Legs 6 exercises, 58 mins

Shoulders 6 exercises, 47 mins

Machine Shoulder Press	7x8 reps	rest: 45s
Dumbbell Seated Arnold Press	4x12 reps	rest: 45s
Barbell Shrug	4x12 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 45s
Cable Rope Deltoid Row	3x12 reps	rest: 45s
Dumbbell Upright Row	3x12 reps	rest: 30s

Arms 7 exercises, 58 mins

Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	3x20 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x20 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 60s

Abs 5 exercises, 23 mins

Plank	3x8 reps	rest: 30s
Side Plank	3x8 reps	rest: 30s
Scissor Kick	4x12 reps	rest: 30s
Stability Ball Crunch	3x8 reps	rest: 30s
Stability Ball Trunk Rotation	3x8 reps	rest: 30s