Full Body Workout for General Fitness

This intermediate workout plan targets multiple muscle groups to enhance overall fitness. It incorporates strength training exercises utilizing a variety of equipment to promote muscle endurance and functional strength.

strength

general fitness

intermediate

full body

workout plan

full

2/7/2025•0 views•intermediate•45 min

Barbell Squats

Details

Sets

Reps

8-10

Rest

60s

Equipment

Barbell, squat rack

Form Instructions

Stand with your feet shoulder-width apart under the barbell.

Position the barbell across your upper back, not on your neck.

Engage your core and keep your chest up.

Push your hips back and bend your knees to lower your body.

Keep your weight in your heels and go down until your thighs are parallel to the ground.

Drive through your heels to return to the starting position.

Dumbbell Bench Press

Details

Sets

Reps

10-12

Rest

60s

Equipment

Dumbbells, bench

Form Instructions

Lie back on a flat bench with a dumbbell in each hand, palms facing forward.

Position the dumbbells at chest level, with elbows bent to about 90 degrees.

Press the dumbbells up until your arms are fully extended.

Lower the dumbbells back down to the starting position in a controlled manner.

Bent Over Dumbbell Rows

Details

Sets

Reps

10-12

Rest

60s

Equipment

Dumbbells

Form Instructions

Stand with feet shoulder-width apart and knees slightly bent.

Hold a dumbbell in each hand and hinge forward at the hips while keeping your back flat.

Pull the dumbbells towards your lower rib cage, keeping your elbows close to your body.

Slowly lower the dumbbells back to the starting position.

Plank with Shoulder Taps

Details

Sets

Reps

12-15 (each side)

Rest

30s

Equipment

None

Form Instructions

Start in a plank position with your hands directly under your shoulders and body in a straight line.

Engage your core and maintain a stable position.

Lift your right hand and tap your left shoulder; return to plank.

Repeat with your left hand tapping your right shoulder, alternating sides.

Standing Dumbbell Shoulder Press

Details

Sets

Reps

10-12

Rest

60s

Equipment

Dumbbells

Form Instructions

Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height.

Press the dumbbells overhead until your arms are fully extended.

Lower them back to shoulder height with control.

Russian Twists

Details

Sets

Reps

15-20 (each side)

Rest

30s

Equipment

Medicine ball (or any weight)

Form Instructions

Sit on the floor with your knees bent and lean back slightly.

Hold a medicine ball with both hands in front of you.

Twist your torso to the right, bringing the ball beside your hip.

Return to the center, then twist to the left.

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