General Fit 3 days

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

3 day a week workout with a rest day between each.

Chest/Shoulders 8 exercises, 55 mins

Cable Lower Chest Raise	3x12 reps	rest: 20s
Cable Cross-Over	3x12 reps	rest: 20s
Leverage Decline Chest Press	3x12 reps	rest: 20s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 20s
Dumbbell Incline Shoulder Raise	3x12 reps	rest: 20s
Dumbbell Shoulder Raise	3x12 reps	rest: 20s
Dumbbell One-Arm Shoulder Press	3x12 reps	rest: 20s
Treadmill Running	1x8 reps	rest: 15s

Arms / Back 9 exercises, 1 hr 1 min

Cable Bicep Curl	3x12 reps	rest: 20s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 20s
Deadlift to Bicep Curl	3x12 reps	rest: 20s
Back Hyperextension	3x12 reps	rest: 20s
Dumbbell Reverse Fly	3x12 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 20s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 20s
Dual Cable Triceps Extension	3x12 reps	rest: 20s
Treadmill Running	1x8 reps	rest: 15s

Legs/core 7 exercises, 45 mins