November, 2018 Dean

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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

Sarting Point

Legs and Abs Rutine 12 exercises, 1 hr 4 mins

Barbell Squat	3x10 reps	rest: 30s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 30s
Machine Leg Press	3x10 reps	rest: 30s
Machine Leg Press (Wide Stance)	3x10 reps	rest: 30s
Machine Kneeling Leg Curl	3x10 reps	rest: 30s
Machine Leg Extension	3x10 reps	rest: 30s
Machine Calf Raise	3x10 reps	rest: 30s
Decline Crunch	3x10 reps	rest: 30s
Decline Bench Rotational Sit-Up	3x10 reps	rest: 30s
Decline Bench Leg Raise with Hip Thrust	3x10 reps	rest: 30s
Parallel Bar Hip Flexion	3x10 reps	rest: 30s
Barbell Seated Twist	3x10 reps	rest: 30s

Chest and Shoulders Day 15 exercises, 1 hr 21 mins

Barbell Bench Press	3x10 reps	rest: 30s
Barbell Front Raise	3x10 reps	rest: 30s
Barbell Incline Bench Press	3x10 reps	rest: 30s
Barbell Military Press	3x10 reps	rest: 30s
Dumbbell Fly	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Push-Up	3x10 reps	rest: 30s
Dumbbell Shoulder Press	3x10 reps	rest: 30s
Push-Up (Close Hand)	3x10 reps	rest: 30s
Barbell Pullover and Press	3x10 reps	rest: 30s
Push-Up (Wide Hand)	3x10 reps	rest: 30s
Leg Raise with Hip Thrust	3x10 reps	rest: 30s
Decline Bench Rotational Sit-Up	3x10 reps	rest: 30s
Decline Crunch	3x10 reps	rest: 30s
Barbell Seated Twist	3x10 reps	rest: 30s

Back, Biceps, Triceps 15 exercises, 1 hr 20 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Bench Dip	3x10 reps	rest: 30s
Barbell Curl	3x10 reps	rest: 30s
Pull-Up	3x10 reps	rest: 30s
Dumbbell Bicep Curl	3x10 reps	rest: 30s
Barbell Reverse Curl	3x10 reps	rest: 30s
Decline Crunch	3x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Barbell Seated Twist	3x10 reps	rest: 30s
Decline Bench Leg Raise with Hip Thrust	3x10 reps	rest: 30s
Decline Bench Rotational Sit-Up	3x10 reps	rest: 30s

Full upper body 18 exercises, 1 hr 36 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Dip	3x10 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 30s
EZ Bar Preacher Curl (Close Grip)	3x10 reps	rest: 30s
Weighted Pull-Up	3x10 reps	rest: 30s
Bench Dip	3x10 reps	rest: 30s
Dumbbell Bicep Curl	3x10 reps	rest: 30s
Barbell Reverse Curl	3x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Dumbbell Seated Tricep Press	3x10 reps	rest: 30s
Decline Crunch	3x10 reps	rest: 30s
Barbell Seated Twist	3x10 reps	rest: 30s
Decline Bench Leg Raise with Hip Thrust	3x10 reps	rest: 30s
Decline Bench Rotational Sit-Up	3x10 reps	rest: 30s