Cheno

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7 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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Cardio 2 exercises, 0 min

	Running	1x8 reps • 10s	rest: 0s
	Boxing	1x8 reps • 10s	rest: 0s

Legs 6 exercises, 0 min

Barbell Squat	4x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Machine Calf Raise	4x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Lunge	2x8 reps	rest: 60s

Chest/Triceps/Shoulders 8 exercises, 0 min

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s

Back / Biceps 8 exercises, 0 min

Pull-Up	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 60s
Cable V Bar Pulldown	2x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Rest Day 0 exercises, 0 min

Chest & Shoulders 6 exercises, 0 min

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s

Abs & Arms 6 exercises, 0 min

Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Crunch	3x8 reps • 60s	rest: 60s