GZCL J&T

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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

Block 1 Day 1 8 exercises, 1 hr 33 mins

Block 1 Day 2 8 exercises, 1 hr 31 mins

Barbell Bench Press	11x8 reps	rest: 60s
	7x8 reps	rest: 60s
Dumbbell Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	5x8 reps	rest: 60s
Dumbbell Lateral Raise	5x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	5x8 reps	rest: 60s
Dumbbell Fly	5x8 reps	rest: 60s

Block 1 Day 3 8 exercises, 1 hr 33 mins

Barbell Front Squat	10x8 reps	rest: 60s
Barbell Squat	7x8 reps	rest: 60s
Dumbbell Reverse Lunge	5x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	5x8 reps	rest: 60s
Machine Leg Curl (Prone)	5x8 reps	rest: 60s
Machine Leg Extension	5x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
EZ Bar Curl	5x8 reps	rest: 60s

Block 1 Day 4 8 exercises, 1 hr 23 mins

Barbell Military Press	9x8 reps	rest: 60s
	5x8 reps	rest: 60s
	5x8 reps	rest: 60s
Barbell Push Press	5x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x8 reps	rest: 60s
Cable Rope Face Pull	5x8 reps	rest: 60s
Dumbbell Seated Arnold Press	5x8 reps	rest: 60s
Machine Fly	5x8 reps	rest: 60s