Normal GYM Schedule

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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

Leg : Min Required muscle activation
TAKE REST
Chest+Bicep : Compund for armsx2
Back+Tricep : Compund for armsx2
Shoulder : Stressful but productive
Arms : Truthfully arms day 2 KILLER
TAKE REST

Day 1
Day 2
Day 3
Day 4
Day 5

LEG 6 exercises, 44 mins

Barbell Squat	4x15 reps	rest: 20s
Machine Leg Press	4x12 reps	rest: 20s
Dumbbell Lunge	4x12 reps	rest: 20s
Machine Leg Extension	4x12 reps	rest: 20s
Machine Leg Curl (Prone)	4x12 reps	rest: 20s
Barbell Standing Calf Raise	4x15 reps	rest: 20s

CHEST+BICEPS 10 exercises, 1 hr 12 mins

Barbell Bench Press	4x12 reps	rest: 20s
Dumbbell Fly	4x12 reps	rest: 20s
Smith Machine Incline Bench Press	4x12 reps	rest: 20s
Cable Cross-Over	4x12 reps	rest: 20s
Smith Machine Decline Bench Press	4x12 reps	rest: 20s
Cable Lower Chest Raise	4x12 reps	rest: 20s
Barbell Curl	4x12 reps	rest: 20s
Dumbbell Incline Curl	4x12 reps	rest: 20s
Barbell Preacher Curl	4x12 reps	rest: 20s
Dumbbell Hammer Curl	4x12 reps	rest: 20s

BACK+TRICEPS 9 exercises, 1 hr 1 min

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 20s
Cable Seated Row	4x12 reps	rest: 20s
Dumbbell One-Arm Row	4x12 reps	rest: 20s
Cable Shoulder Extension	4x12 reps	rest: 20s
Machine Lat Pulldown (Reverse Grip)	4x12 reps	rest: 20s
EZ Bar Decline Close Grip Skull Crusher	4x12 reps	rest: 20s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 20s
Dumbbell Seated One-Arm Tricep Extension	4x12 reps	rest: 20s
Bench Dip	4x12 reps	rest: 20s

SHOULDER 8 exercises, 54 mins

Barbell Military Press	4x12 reps	rest: 20s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 20s
Dumbbell Lateral Raise	4x12 reps	rest: 20s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 20s
Dumbbell Bent-Over Raise	4x12 reps	rest: 20s
Barbell Military Press (Seated)	4x12 reps	rest: 20s
Dumbbell Shoulder Shrug	4x12 reps	rest: 20s
Barbell Upright Row	4x12 reps	rest: 20s

ARMS 8 exercises, 56 mins

EZ Bar Curl	4x12 reps	rest: 20s
EZ Bar Tricep Extension	4x12 reps	rest: 20s
Cable Bicep Curl	4x12 reps	rest: 20s
Cable Shoulder Extension	4x12 reps	rest: 20s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 20s
Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 20s
Dumbbell Hammer Curl	4x12 reps	rest: 20s
Dumbbell Seated Tricep Press	4x12 reps	rest: 20s