5 WEEKS

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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

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Core/Cardio 3 exercises, 0 min

Forearms/Bicep/Back 13 exercises, 0 min

Dumbbell Pronation (Side-Lying)	6x10 reps	rest: 0s
Dumbbell Supination (Side-Lying)	6x10 reps	rest: 0s
Dumbbell Wrist Curl (Palms Up)	3x10 reps	rest: 15s
Dumbbell Wrist Curl (Palms Down)	3x10 reps	rest: 15s
EZ Bar Curl (Reverse Grip)	4x10 reps	rest: 15s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 15s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 15s
Dumbbell Shoulder Shrug	4x10 reps	rest: 15s
Smith Machine Shrug	4x10 reps	rest: 15s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 15s
T Bar Row	4x10 reps	rest: 15s
Back Hyperextension	2x10 reps	rest: 30s
Dual Cable Triceps Extension	4x10 reps	rest: 15s

Glutes/Legs 8 exercises, 0 min

Dumbbell Calf Raise	4x10 reps	rest: 10s
Dumbbell Seated Single-Leg Calf Raise	8x10 reps	rest: 0s
Barbell Glute Bridge	6x10 reps	rest: 15s
Barbell Hip Thrust	6x10 reps	rest: 15s
Cable Pull Through	4x10 reps	rest: 15s
Machine Leg Curl (Prone)	6x10 reps	rest: 15s
Machine Leg Extension	6x10 reps	rest: 15s
Smith Machine Squat	6x10 reps	rest: 15s

Shoulders/Tricep/Chest 13 exercises, 0 min

Cable Reverse Fly	4x10 reps	rest: 15s
Dumbbell Bent-Over Raise	3x10 reps	rest: 15s
Dumbbell Lateral Raise	3x10 reps	rest: 15s
Dumbbell Front Raise	3x10 reps	rest: 15s
Cable One-Arm Tricep Pushdown (Reverse Grip)	6x10 reps	rest: 0s
Cable One-Arm Tricep Pushdown	6x10 reps	rest: 0s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 15s
Cable Shoulder Extension	4x10 reps	rest: 15s
Dumbbell Decline Bench Press	4x10 reps	rest: 15s
Dumbbell Decline Fly	4x10 reps	rest: 15s
Dumbbell Bench Press	4x10 reps	rest: 15s
Dumbbell Incline Bench Press	4x15 reps	rest: 30s
Dumbbell Incline Fly	4x15 reps	rest: 30s