week 1

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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

3-4 days of cardio. Must do cardio with circuit day

Back/biceps/abs 12 exercises, 1 hr 10 mins

Weight Plate Russian Twist	3x15 reps	rest: 30s
	3x15 reps	rest: 30s
Sit-Up	3x15 reps	rest: 30s
Machine Assisted Pull-Up	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Cable Rope Face Pull	3x15 reps	rest: 30s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 30s
Cable Seated Row	4x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Dumbbell Seated Curl	3x10 reps	rest: 30s
Cable Bicep Curl (Close Grip)	3x15 reps	rest: 30s
	4x10 reps	rest: 30s

Chest/triceps/shoulders 9 exercises, 49 mins

	4x10 reps	rest: 30s
Push-Up	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
Barbell Shoulder Press	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
Single-Leg Bench Dip	3x12 reps	rest: 30s

Circuit 3 exercises, 26 mins

Glute/hamstring 8 exercises, 56 mins

Quad 8 exercises, 47 mins