Aaron's quick program

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and legs 10 exercises, 2 hrs 10 mins

Air Bike	3x30 reps	rest: 60s
Cable External Rotation	3x15 reps	rest: 60s
Barbell Incline Bench Press	5x8 reps	rest: 60s
Machine Single-Leg Press	5x8 reps	rest: 60s
Machine Single-Leg Calf Press	5x8 reps	rest: 60s
Barbell Bench Press	5x8 reps	rest: 60s
Machine Single-Leg Extension	5x8 reps	rest: 60s
Dumbbell One-Arm Bench Press	5x8 reps	rest: 60s
Dumbbell Pullover	5x8 reps	rest: 60s
Running	0x8 reps	rest: 40s

Legs and arms 9 exercises, 2 hrs 2 mins

Parallel Bar Leg Raise	3x20 reps	rest: 60s
Barbell Front Squat	5x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	5x8 reps	rest: 60s
Dip	5x15 reps	rest: 60s
Barbell Deadlift	5x8 reps	rest: 60s
Preacher Curl Machine	5x8 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	5x8 reps	rest: 60s
Dumbbell Tricep Extension	5x8 reps	rest: 60s
Running	0x8 reps	rest: 40s

Back and legs 9 exercises, 1 hr 59 mins

Air Bike	3x30 reps	rest: 60s
Barbell Lunge	5x8 reps	rest: 60s
Pull-Up	5x8 reps	rest: 60s
Dumbbell Side Bend	3x20 reps	rest: 60s
Dumbbell One-Arm Row	5x8 reps	rest: 60s
Machine Single-Leg Extension	5x8 reps	rest: 60s
Back Hyperextension	3x20 reps	rest: 60s
Machine Calf Raise	5x8 reps	rest: 60s
Running	0x8 reps	rest: 40s

Legs and shoulders 10 exercises, 2 hrs 16 mins