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Full Body Workout: Week 1

JennMann2

Apr 6th 2023

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Full Body Workout: Week 1

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper low body split for 4x a week

Monday
Wednesday
Thursday
Sunday

Upper Body & Abs 11 exercises, 0 min

	Barbell Bench Press	3x10 reps	rest: 60s
	Dumbbell Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Dumbbell Hammer Curl	3x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
	Cable Lower Chest Raise	3x8 reps	rest: 60s
		3x12 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	Sit-Up	3x15 reps	rest: 60s
	Reverse Crunch	3x15 reps	rest: 60s
	Scissor Kick	3x15 reps	rest: 60s

Lower Body & Abs 10 exercises, 0 min

	Barbell Deadlift	3x8 reps	rest: 60s
	Barbell Standing Calf Raise	3x15 reps	rest: 60s
	Barbell Hip Thrust	3x15 reps	rest: 60s
		3x8 reps	rest: 60s
	Dumbbell Walking Lunge	3x8 reps	rest: 60s
	Cable Standing Leg Curl	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x15 reps	rest: 60s
	Weight Plate Russian Twist	3x15 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

Upper Body & Abs 11 exercises, 0 min

	Barbell Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Bent-Over Row	3x10 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Cable Bicep Curl	3x8 reps	rest: 60s
	Cable Mid Chest Crossover	3x8 reps	rest: 60s
	Cable Upright Row	3x8 reps	rest: 60s
	Pull-Up	3x10 reps	rest: 60s
	Alternating Heel Touch	3x8 reps	rest: 60s
	Hanging Leg Raise	3x8 reps	rest: 60s
	Cross Body Crunch	3x8 reps	rest: 60s

Lower Body & Abs 9 exercises, 0 min

	Barbell Squat	3x10 reps	rest: 60s
	Barbell Standing Calf Raise	3x15 reps	rest: 60s
	Barbell Lunge	3x10 reps	rest: 60s
	Dumbbell Deadlift	3x8 reps	rest: 60s
	Dumbbell Step-Up	3x8 reps	rest: 60s
	Dumbbell Hamstring Curl	3x8 reps	rest: 60s
	Leg Raise	3x15 reps	rest: 60s
	Oblique Crunch	3x15 reps	rest: 60s
		3x15 reps	rest: 60s

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