Mohr Fitness

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

General Routine, just my favorites

Shoulder and Traps 6 exercises, 44 mins

Cable Upright Row	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x20 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s

off 0 exercises, 0 min

Legs 5 exercises, 32 mins

Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s

off 0 exercises, 0 min

Back & Bi's 8 exercises, 52 mins

Cable V Bar Pulldown	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Preacher Curl	3x8 reps	rest: 60s

Chest & Tri's 9 exercises, 59 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Legs & Abs 5 exercises, 32 mins

Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s