Josh 1

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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

Day 1 dumb bell dead lift is single leg 6 exercises, 50 mins

Barbell Deadlift	5x4 reps	rest: 60s
Dumbbell Deadlift	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Barbell Incline Bench Press	5x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s

Day 2 cable row is wide grip 5 exercises, 51 mins

Barbell Front Squat	6x5 reps	rest: 60s
Dumbbell Step-Up	5x10 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	5x10 reps	rest: 60s
Machine Inverted Row	4x10 reps	rest: 60s
Cable Rope Seated Row	3x15 reps	rest: 60s

Day 3 pistol squat is on a box 5 exercises, 44 mins

Barbell Romanian Deadlift	4x10 reps	rest: 60s
Kettlebell Pistol Squat	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s

Day 4 6 exercises, 53 mins

Jump Squat	5x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x20 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Machine Assisted Chin-Up	5x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s