Dumbbell and Barbell Routine

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RATING: 73 (FROM 4 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Abs 7 exercises, 1 hr 2 mins

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Push-Up	4x12 reps	rest: 60s
Crunch	4x15 reps	rest: 60s
Reverse Crunch	4x15 reps	rest: 60s
Barbell Side Bend	4x15 reps	rest: 60s

Back 4 exercises, 33 mins

Legs 7 exercises, 1 hr 5 mins

Shoulder, Traps 5 exercises, 40 mins

Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s

Arms, Abs 8 exercises, 1 hr 15 mins

Barbell Curl	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x15 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x8 reps	rest: 60s
Dumbbell Seated Wrist Curl	4x20 reps	rest: 60s
Crunch	4x15 reps	rest: 60s
Reverse Crunch	4x15 reps	rest: 60s
Barbell Side Bend	4x15 reps	rest: 60s