5 days split

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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

Chest and Back 6 exercises, 35 mins

Barbell Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Dumbbell Fly	3x10 reps	rest: 30s
Barbell Deadlift	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s

Shoulders and Arm 8 exercises, 44 mins

Barbell Shoulder Press	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
EZ Bar Curl	3x10 reps	rest: 30s
Dumbbell Rotational Curl	3x10 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
Dumbbell Seated Tricep Press	3x10 reps	rest: 30s
Weighted Tricep Dip	3x10 reps	rest: 30s

Legs and core 6 exercises, 33 mins

Barbell Squat	3x10 reps	rest: 30s
Dumbbell Single-Leg Bench Squat	3x10 reps	rest: 30s
Machine Leg Press	3x10 reps	rest: 30s
Machine Leg Extension	3x10 reps	rest: 30s
Machine Seated Leg Curl	3x10 reps	rest: 30s
Machine Ab Crunch	3x10 reps	rest: 30s

Chest and Back 6 exercises, 35 mins

Barbell Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Dumbbell Fly	3x10 reps	rest: 30s
Barbell Deadlift	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s

Shoulders and Arm 8 exercises, 44 mins

Barbell Shoulder Press	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
EZ Bar Curl	3x10 reps	rest: 30s
Dumbbell Rotational Curl	3x10 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
Dumbbell Seated Tricep Press	3x10 reps	rest: 30s
Weighted Tricep Dip	3x10 reps	rest: 30s