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KOZZIE

mattjsconway1

May 7th 2023

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KOZZIE

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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 and LOWER

Monday
Tuesday
Thursday
Friday

Lower (1) 5 exercises, 0 min

	Machine Leg Extension	3x10,12 reps	rest: 60s
	Machine Seated Leg Curl	3x10,12 reps	rest: 60s
	Machine Leg Press	3x10,12 reps	rest: 60s
	Dumbbell Lunge	3x10,12 reps	rest: 60s
	Dumbbell Calf Raise	3x10,12 reps	rest: 60s

UPPER (1) 6 exercises, 0 min

	Barbell Bench Press	3x10,12 reps	rest: 60s
	Barbell Bent-Over Row	3x10,12 reps	rest: 60s
	Machine Fly	3x10,12 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10,12 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x10,12 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x10,12 reps	rest: 60s

UPPER (2) 6 exercises, 0 min

	Barbell Bench Press	3x10,12 reps	rest: 60s
	Barbell Bent-Over Row	3x10,12 reps	rest: 60s
	Machine Fly	3x10,12 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10,12 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x10,12 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x10,12 reps	rest: 60s

Lower (2) 5 exercises, 0 min

	Machine Leg Extension	3x10,12 reps	rest: 60s
	Machine Seated Leg Curl	3x10,12 reps	rest: 60s
	Machine Leg Press	3x10,12 reps	rest: 60s
	Dumbbell Lunge	3x10,12 reps	rest: 60s
	Dumbbell Calf Raise	3x10,12 reps	rest: 60s

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