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Gym workout

justlovinit

Mar 27th 2019

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Gym workout

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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

Abs and legs 9 exercises, 1 hr 12 mins

	Treadmill Running	1x0 reps	rest: 15s
	Plank	3x8 reps	rest: 60s
	Air Bike	4x8 reps	rest: 60s
	Hanging Knee Raise	4x15 reps	rest: 30s
	Machine Leg Extension	4x8 reps	rest: 60s
	Cable Kneeling Crunch	4x8 reps	rest: 60s
	Dumbbell Deadlift	4x8 reps	rest: 60s
	Machine Hip Abduction	3x8 reps	rest: 60s
	Machine Hip Adduction	3x8 reps	rest: 60s

Cardio and arms 7 exercises, 1 hr 15 mins

	Treadmill Running	1x0 reps	rest: 30s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Barbell Reverse Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	Machine Shoulder Press	3x8 reps	rest: 60s
	Machine Inner Chest Press	3x8 reps	rest: 60s
	Indoor Cycling	1x0 reps	rest: 10s

Abs and back 9 exercises, 1 hr 18 mins

	Treadmill Running	1x0 reps	rest: 15s
	Plank	3x8 reps	rest: 60s
	Leg Pull-In	4x8 reps	rest: 60s
	Jackknife Sit-Up	4x8 reps	rest: 60s
	Weight Plate Russian Twist	4x8 reps	rest: 60s
	Barbell Good Morning	4x15 reps	rest: 30s
	Cable Seated Row	4x8 reps	rest: 60s
	Cable Front Lat Pulldown (Close Grip)	4x15 reps	rest: 30s
	Dumbbell Bent-Over Row	4x8 reps	rest: 60s

Legs and cardio 8 exercises, 1 hr 16 mins

	Treadmill Running	1x0 reps	rest: 20s
	Dumbbell Plie Squat	4x8 reps	rest: 60s
	Glute Kickback	4x15 reps	rest: 30s
	Barbell Glute Bridge	3x8 reps	rest: 60s
	Smith Machine Split Squat	4x8 reps	rest: 60s
	Machine Leg Curl (Prone)	4x8 reps	rest: 60s
	Weighted Hanging Knee Raise	4x8 reps	rest: 60s
	Machine Calf Press	4x8 reps	rest: 60s

Cardio, abs and arms 11 exercises, 1 hr 40 mins

	Treadmill Running	1x0 reps	rest: 15s
	Indoor Cycling	1x0 reps	rest: 15s
	Tricep Push-Up	3x8 reps	rest: 60s
	Air Bike	3x8 reps	rest: 60s
	Bench Oblique Crunch	4x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Cable Bicep Curl (Close Grip)	4x8 reps	rest: 60s
	Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
	Dumbbell Bent-Over Raise	4x8 reps	rest: 60s
	Dumbbell One-Arm Row	4x15 reps	rest: 30s
	Hanging Knee Raise	4x8 reps	rest: 60s

Jogging 1 exercises, 31 mins

1x0 reps

rest: 30s

Jogging 1 exercises, 31 mins

1x0 reps

rest: 30s

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