Jonny's 531 Routine

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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

Bench Press & Accessories 5 exercises, 53 mins

Barbell Bench Press	3x3 reps	rest: 210s
Dumbbell Incline Bench Press	4x10 reps	rest: 5s
Weighted Tricep Dip	4x10 reps	rest: 150s
Machine Fly	4x10 reps	rest: 5s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 150s

Light Shoulder Work 6 exercises, 55 mins

Dumbbell Seated Arnold Press	3x12 reps	rest: 5s
Dumbbell Shoulder Shrug	3x12 reps	rest: 150s
Cable Front Raise	3x12 reps	rest: 5s
Cable Deltoid Raise	3x12 reps	rest: 150s
Weighted Pull-Up	4x10 reps	rest: 5s
Weighted Tricep Dip	4x10 reps	rest: 150s

Squats & Accessories 5 exercises, 53 mins

Light Arm Work 6 exercises, 54 mins

Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 5s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 150s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 5s
Barbell Preacher Curl	3x12 reps	rest: 150s
Weighted Pull-Up	4x10 reps	rest: 5s
Weighted Tricep Dip	4x10 reps	rest: 150s

Shoulder Press & Accessories 5 exercises, 46 mins

Barbell Military Press	3x3 reps	rest: 210s
Cable Rope Face Pull	3x10 reps	rest: 5s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 150s
Machine Reverse Fly	3x15 reps	rest: 5s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 150s

Light Leg Work 6 exercises, 23 mins

Deadlift & Accessories 5 exercises, 1 hr 16 mins