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Jun 19th 2018

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EZ Gains

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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

Back and Biceps 10 exercises, 2 hrs 10 mins

Rowing	1x0 reps	rest: 2s
Machine Inverted Row	3x12 reps	rest: 50s
Cable Lat Pulldown (Wide Grip)	6x12 reps	rest: 50s
Cable Front Lat Pulldown (Close Grip)	6x12 reps	rest: 50s
Cable Elevated Row	6x12 reps	rest: 50s
Barbell Preacher Curl	5x12 reps	rest: 50s
Barbell Curl	3x12 reps	rest: 50s
Cable Bicep Curl (Close Grip)	5x12 reps	rest: 50s
Barbell Concentration Curl	3x12 reps	rest: 50s
Elliptical Training	1x0 reps	rest: 45s

Legs 8 exercises, 1 hr 50 mins

Chest and Triceps 8 exercises, 1 hr 56 mins

Rowing	1x0 reps	rest: 2s
Barbell Bench Press	6x12 reps	rest: 50s
Barbell Incline Bench Press	5x12 reps	rest: 50s
Barbell Decline Bench Press	5x12 reps	rest: 50s
Machine Fly	5x12 reps	rest: 50s
Dumbbell Seated Tricep Press	5x12 reps	rest: 50s
Cable Tricep Pushdown (Rope)	5x12 reps	rest: 50s
Elliptical Training	1x0 reps	rest: 45s

Abs , Shoulders and Lower Back 13 exercises, 1 hr 37 mins

Rowing	1x0 reps	rest: 2s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 50s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 50s
Dumbbell Lateral Raise	3x12 reps	rest: 50s
Machine Reverse Fly	3x12 reps	rest: 50s
Back Hyperextension	5x12 reps	rest: 50s
Weight Plate Russian Twist	1x0 reps	rest: 0s
Leg Raise	1x0 reps	rest: 0s
Decline Crunch	1x0 reps	rest: 0s
Side Plank	1x12 reps	rest: 0s
Mountain Climber	1x0 reps	rest: 0s
Air Bike	1x0 reps	rest: 0s
Elliptical Training	1x0 reps	rest: 45s

Extra Workout 1 exercises, 3 mins

1x0 reps

rest: 2s

Abs 6 exercises, 9 mins