Ma' Boo 4day

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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/Biceps 6 exercises, 49 mins

Legs/Abs 8 exercises, 1 hr 11 mins

Barbell Squat	3x12 reps	rest: 180s
Barbell Stiff-Leg Deadlift	3x12 reps	rest: 120s
Machine Leg Extension	2x12 reps	rest: 120s
Machine Leg Curl (Prone)	2x12 reps	rest: 120s
Machine Calf Raise	3x12 reps	rest: 120s
Cable Kneeling Crunch	2x12 reps	rest: 120s
Parallel Bar Hip Raise	2x12 reps	rest: 120s
Bench Weighted Decline Crunch	2x12 reps	rest: 120s

Chest/Tri/Shoulder 10 exercises, 1 hr 19 mins

Barbell Bench Press	2x12 reps	rest: 180s
Barbell Decline Bench Press	2x12 reps	rest: 120s
	2x12 reps	rest: 120s
EZ Bar Decline Close Grip Skull Crusher	2x12 reps	rest: 120s
Cable Tricep Pushdown (Rope)	2x12 reps	rest: 120s
Cable Tricep Kickback	2x12 reps	rest: 120s
Barbell Shoulder Press	2x12 reps	rest: 180s
Dumbbell Seated Shoulder Press	2x12 reps	rest: 120s
Dumbbell Lateral Raise	2x12 reps	rest: 120s
Dumbbell One-Arm Front Raise	2x12 reps	rest: 120s

Legs/Abs 2 9 exercises, 1 hr 12 mins

Barbell Squat	2x12 reps	rest: 180s
Dumbbell Lunge	2x12 reps	rest: 120s
Barbell Stiff-Leg Deadlift	2x12 reps	rest: 120s
Machine Leg Extension	2x12 reps	rest: 120s
Machine Seated Leg Curl	2x12 reps	rest: 120s
Machine Calf Raise	2x12 reps	rest: 120s
Cable Kneeling Crunch	3x12 reps	rest: 120s
Parallel Bar Hip Raise	2x12 reps	rest: 120s
Bench Weighted Decline Crunch	2x12 reps	rest: 120s