Little and Often

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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

Chest, Triceps & Legs 10 exercises, 1 hr 11 mins

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Machine Bench Press	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s

Back, Biceps & Shoulders 10 exercises, 1 hr 9 mins

Barbell Deadlift	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s

Chest, Triceps & Legs 14 exercises, 1 hr 40 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Mid Chest Crossover	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s
Machine Dip	3x10 reps	rest: 60s
Dumbbell Single-Leg Bench Squat	3x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x10 reps	rest: 60s
Barbell Standing Calf Raise	3x10 reps	rest: 60s

Back, Biceps & Shoulders 10 exercises, 1 hr 12 mins

Pull-Up	3x10 reps	rest: 60s
Machine Assisted Pull-Up	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s