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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pull 1 6 exercises, 46 mins

Barbell Deadlift	4x8 reps	rest: 60s
	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	6x15,15,15,8,8,8 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s

Push 1 5 exercises, 43 mins

Barbell Bench Press (Wide Grip)	4x6,6,4,4 reps	rest: 60s
Cable Incline Fly	3x12 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 60s
Cable Lateral Raise	4x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s

Legs 1 7 exercises, 53 mins

Pull 2 6 exercises, 50 mins

Barbell Deadlift	4x8 reps	rest: 60s
T Bar Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	6x15,15,15,8,8,8 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Barbell Shrug	5x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s

Push 2 5 exercises, 47 mins

Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Barbell Shoulder Press	4x12 reps	rest: 60s
Cable Lateral Raise	4x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x15 reps	rest: 60s

Leg 2 7 exercises, 58 mins