SEAN WATKINSON Personalized Fitness Plan

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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

SEAN WATKINSON Personalized Fitness Plan.

Chest, Triceps, Abs 7 exercises, 46 mins

Barbell Bench Press	3x12 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	3x15 reps	rest: 60s
Dumbbell Fly	3x15 reps	rest: 60s
Elevated Push-Up	3x15 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 60s
Weighted Crunch	3x15 reps	rest: 0s
Plank	3x8 reps	rest: 60s

Scheduled HIIT Cardio 1 exercises, 31 mins

0x0 reps

rest: 30s

Back, Bicep, Shoulder/Trap Work, Abs 7 exercises, 43 mins

Dumbbell One-Arm Row	3x12 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 60s
Machine Assisted Pull-Up	3x10 reps	rest: 0s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Superman	1x8 reps	rest: 60s
Plank	1x8 reps	rest: 60s

Lowers: Glute, Quads, Hamstring, Calf 5 exercises, 39 mins

Secondary Upper Body, Abs 8 exercises, 1 hr 1 min

Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Cable Cross-Over	3x12 reps	rest: 0s
EZ Bar Decline Close Grip Skull Crusher	3x15 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x15 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 0s
Cable Rope Face Pull	3x15 reps	rest: 60s
Dumbbell Side Bend	3x20 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 60s