Home Workout Routine

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

I follow this routine at home with minimal equipment. This routine combine strength training (with dumbbells) and cardio. I do strength training Monday, Wednesday, Friday. Tuesday, Thursday, and Sunday, I do cardio. Saturday, I alternate between abs (with a bit of extra core work) and yoga.
All the custom exercises include descriptions, in case you're not familiar with the exercise.

Push / Pull 8 exercises, 51 mins

Bench Push-Up	3x15 reps	rest: 60s
Push-Up (Wide Hand)	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 30s
Dumbbell Bent-Over Row	3x12 reps	rest: 30s
Dumbbell Supinated One-Arm Wrist Curl	3x12 reps	rest: 30s
Dumbbell Bicep Curl	3x12 reps	rest: 45s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 45s
Dumbbell Seated Wrist Curl (Palms Down)	3x12 reps	rest: 30s

Shoulders / Arms 10 exercises, 59 mins

Dumbbell Shoulder Press	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 30s
Dumbbell Bent-Over Raise	3x12 reps	rest: 30s
Dumbbell Upright Row	3x10 reps	rest: 30s
Dumbbell Bicep Curl	3x8 reps	rest: 30s
Tricep Push-Up	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 30s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 30s
Dumbbell Zottman Curl	3x12 reps	rest: 30s

Legs 7 exercises, 48 mins

Dumbbell Lunge	3x12 reps	rest: 45s
Dumbbell Step-Up	3x12 reps	rest: 45s
Single-Leg Glute Bridge	3x12 reps	rest: 45s
	3x12 reps	rest: 45s
Dumbbell Calf Raise	3x12 reps	rest: 30s
	3x25 reps	rest: 45s
Prisoner Squat	3x25 reps	rest: 45s

Abs 11 exercises, 58 mins

Plank	3x12 reps	rest: 30s
Air Bike	3x12 reps	rest: 30s
Weight Plate Russian Twist	3x12 reps	rest: 30s
	3x20 reps	rest: 45s
Scissor Kick	3x12 reps	rest: 45s
Superman	3x12 reps	rest: 30s
Alternating Heel Touch	3x20 reps	rest: 45s
	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
Stability Ball Neck Flexion	3x12 reps	rest: 30s
Stability Ball Neck Extension	3x12 reps	rest: 30s