Rainbow 6 Siege Couch To Fit

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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

4 day whole body

Back & Bicep 9 exercises, 1 hr 3 mins

Rowing	1x0 reps	rest: 5s
Machine Assisted Pull-Up	4x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Parallel Bar Leg Raise	3x15 reps	rest: 60s

Chest & Tricep 8 exercises, 57 mins

Walking	1x0 reps	rest: 5s
Push-Up	3x20 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s

Shoulders, Traps, Biceps 9 exercises, 1 hr 4 mins

Walking	1x0 reps	rest: 15s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell Reverse Fly	3x10 reps	rest: 30s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 30s
Dumbbell Incline Curl	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s

Legs 7 exercises, 1 hr 0 min