The DG Plan

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3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Basic getting started

Triceps, Biceps, Back 8 exercises, 46 mins

Dip	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 45s
Machine Ab Crunch	3x8 reps	rest: 45s

Legs, Shoulders, Chest, Abs 10 exercises, 1 hr 5 mins

Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x8 reps	rest: 45s
Cable Front Raise	3x8 reps	rest: 45s
Cable Lateral Raise	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 105s
Machine Fly	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s

Legs, Shoulders, Chest, Abs 11 exercises, 2 hrs 6 mins

Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Leverage Shoulder Press	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s

Club Workout 10 exercises, 1 hr 58 mins

Running	1x0 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Decline Bench Weighted Twist	3x8 reps	rest: 60s
Decline Bench Knee Raise	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s