Workout 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

Day One 10 exercises, 2 hrs 34 mins

Machine Ab Crunch	4x25 reps	rest: 60s
Rear Pull-Up (Wide Grip)	4x10 reps	rest: 60s
Machine Seated Row	4x15 reps	rest: 60s
Dumbbell One-Arm Row	4x15 reps	rest: 60s
Machine Leg Press	5x15 reps	rest: 60s
Machine Single-Leg Extension	4x20 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x50 reps	rest: 60s
Machine Calf Raise	4x50 reps	rest: 60s
Step Machine	0x0 reps	rest: 40s

Abs, Chest, Biceps and Cardio 9 exercises, 2 hrs 29 mins

Machine Ab Crunch	4x25 reps	rest: 60s
Cable Wood Chop	4x25 reps	rest: 60s
Smith Machine Incline Bench Press	4x10 reps	rest: 60s
Barbell Bench Press	4x15 reps	rest: 60s
Machine Fly	15x15 reps	rest: 60s
Preacher Curl Machine	4x10 reps	rest: 60s
Barbell Curl	4x15 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Step Machine	0x0 reps	rest: 40s

Abs, Hamstring, Triceps, Calf, Cardio 9 exercises, 2 hrs 19 mins

Machine Ab Crunch	4x25 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Hip Abduction	4x25 reps	rest: 60s
Dumbbell Lunge	4x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Machine Seated Calf Raise	4x50 reps	rest: 60s
Machine Calf Raise	4x50 reps	rest: 60s
Step Machine	0x0 reps	rest: 40s

Abs, Body, Shoulder, Cardio 9 exercises, 2 hrs 8 mins

Machine Ab Crunch	4x25 reps	rest: 60s
Cable Wood Chop	4x25 reps	rest: 60s
Chin-Up	4x10 reps	rest: 60s
Crunch	4x50 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Cable Upright Row	4x15 reps	rest: 60s
Smith Machine Shoulder Press	4x10 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	4x10 reps	rest: 60s
Step Machine	0x0 reps	rest: 40s