bucked up spring 2023

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6 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Bucked up spring 2023

Full body 7 exercises, 0 min

Barbell Squat to Shoulder Press	3x10 reps	rest: 60s
Side Plank	10x8 reps	rest: 60s
Kettlebell One-Arm Snatch	3x10 reps	rest: 60s
Crunch	10x8 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Dumbbell Side Bend	3x15 reps	rest: 60s
	3x10 reps	rest: 60s

Shoulders 6 exercises, 0 min

Dumbbell One-Arm Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s

Leg day 8 exercises, 0 min

Bodyweight Lunge	3x10 reps	rest: 60s
Bodyweight Squat	3x10 reps	rest: 45s
Hip Abduction	3x10 reps	rest: 45s
Barbell Hip Thrust	3x10 reps	rest: 60s
Bodyweight Calf Raise	3x10 reps	rest: 45s
Kettlebell Single-Leg Deadlift	3x10 reps	rest: 45s
Machine Single-Leg Press	3x10 reps	rest: 45s
Jump Squat	3x10 reps	rest: 60s

Cardio and core 9 exercises, 0 min

Running	1x8 reps • 120s	rest: 60s
Stability Ball Crunch	3x10 reps	rest: 60s
Running	1x8 reps • 120s	rest: 60s
Stability Ball Back Extension	3x10 reps	rest: 45s
Running	1x8 reps • 120s	rest: 60s
Stability Ball Bridge	3x6 reps	rest: 60s
Running	1x8 reps	rest: 60s
Side Plank	3x8 reps • 30s	rest: 30s
Running	1x8 reps • 20s	rest: 60s

Back and biceps 5 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x2 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Stability Ball Back Extension	3x10 reps	rest: 60s
Machine Assisted Pull-Up	3x3 reps	rest: 60s

Chest and Triceps 6 exercises, 0 min

Tricep Push-Up	3x8 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell One-Arm Incline Chest Press	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s