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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

A workout program to ease you back into working out. Lift weights first, then do 20 minutes of cardio.

Back & Biceps 8 exercises, 1 hr 13 mins

Cable Seated Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Machine Assisted Pull-Up	3x12 reps	rest: 60s
Preacher Curl Machine	3x12 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Machine Back Extension	3x12 reps	rest: 60s
Treadmill Running	3x12 reps	rest: 20s

Chest & Triceps 7 exercises, 1 hr 45 mins

Machine Bench Press	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x12 reps • 60s	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
Treadmill Running	1x12 reps	rest: 60s

Legs 8 exercises, 46 mins

Shoulder 7 exercises, 1 hr 44 mins

Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell Upright Row	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s