super stong and no crying

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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

This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth.

It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest.

Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth.

**** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.

Legs and Abs 10 exercises, 1 hr 5 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 60s
Plank	3x0 reps	rest: 60s
Crunch	3x20 reps	rest: 60s

Break 0 exercises, 0 min

Chest and Cardio 10 exercises, 2 hrs 1 min

Barbell Bench Press	5x12,12,8,8,8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Back and Abs 10 exercises, 1 hr 9 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Decline Crunch	3x20 reps	rest: 60s
Leg Raise	3x20 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s

Break 0 exercises, 0 min

Biceps and Shoulders 12 exercises, 1 hr 34 mins

Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 20s
Walking	0x0 reps	rest: 5s