4 Day Plan

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

weekly

shoulders 9 exercises, 0 min

Shoulder Stretch	3x8 reps	rest: 30s
Posterior Capsule Stretch	3x8 reps	rest: 30s
Upward Stretch	3x8 reps	rest: 30s
Shoulder Rotation	3x8 reps	rest: 30s
Barbell Rear Delt Row	3x8 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 30s
Cable Rope Deltoid Row	3x8 reps	rest: 30s
Cable Rope Face Pull	3x8 reps	rest: 30s

glutes and hams 12 exercises, 0 min

90/90 Hamstring Stretch	3x8 reps	rest: 30s
Glute Stretch	3x8 reps	rest: 30s
World's Greatest Stretch	3x8 reps	rest: 30s
Seated Glute Stretch	3x8 reps	rest: 30s
Runner's Stretch	3x8 reps	rest: 30s
Half Locust	3x8 reps	rest: 30s
Barbell 1/4 Squat	3x8 reps	rest: 30s
Barbell Squat (Wide Stance)	3x8 reps	rest: 30s
Barbell Bulgarian Split Squat	3x8 reps	rest: 30s
Dumbbell Walking Lunge	3x8 reps	rest: 30s
Single-Leg Glute Bridge	3x8 reps	rest: 30s
Barbell Glute Bridge	3x8 reps	rest: 30s

arms 15 exercises, 0 min

Bicep Stretch	3x8 reps	rest: 30s
Tricep Stretch	3x8 reps	rest: 30s
Tricep Side Stretch	3x8 reps	rest: 30s
Kneeling Forearm Stretch	3x8 reps	rest: 30s
Shoulder Stretch	3x8 reps	rest: 30s
Upward Stretch	3x8 reps	rest: 30s
Shoulder Rotation	3x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 30s
Tricep Push-Up	3x8 reps	rest: 30s
Barbell Incline Bench Press (Close Grip)	3x8 reps	rest: 30s
Barbell Overhead Tricep Extension	3x8 reps	rest: 30s
Bench Dip	3x8 reps	rest: 30s
Single-Leg Bench Dip	3x8 reps	rest: 30s
Dumbbell Incline Curl	3x8 reps	rest: 30s
Cable Bicep Curl	3x8 reps	rest: 30s