Vedantkdudud

Jul 19th 2023

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Vedant’s 6 Day Plan

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8 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This plan focuses on all muscles of the body and I believe this is something that can help.

Back and Chest 10 exercises, 0 min

Barbell Bench Press	4x12,10,10,8 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,10,8 reps	rest: 60s
Smith Machine Bench Press	4x12,10,10,8 reps	rest: 60s
Machine Fly	4x12,10,10,8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,10,8 reps	rest: 60s
Machine Lat Pulldown	4x12,10,10,8 reps	rest: 60s
Machine Assisted Pull-Up	4x12,10,10,8 reps	rest: 60s
Cable Shoulder Extension	4x12,10,10,8 reps	rest: 60s
Barbell Shrug	4x12,10,10,8 reps	rest: 60s
Barbell Deadlift	4x12,10,10,8 reps	rest: 60s

Shoulders and Arms 9 exercises, 0 min

Dumbbell Lateral Raise	4x12,10,10,8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12,10,10,8 reps	rest: 60s
Cable Rope Face Pull	4x12,10,10,8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12,10,10,8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,10,8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12,10,10,8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	4x12,10,10,8 reps	rest: 60s
Barbell Curl	4x12,10,10,8 reps	rest: 60s
Barbell Reverse Curl	4x12,10,10,8 reps	rest: 60s

Legs and Abs 9 exercises, 0 min

Machine Leg Extension	4x12,10,10,8 reps	rest: 60s
Machine Hip Abduction	4x12,10,10,8 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,10,8 reps	rest: 60s
Calf Press On Leg Press	4x12,10,10,8 reps	rest: 60s
Machine Leg Press	4x12,10,10,8 reps	rest: 60s
Machine Single-Leg Press	4x12,10,10,8 reps	rest: 60s
Dumbbell Side Bend	4x12,10,10,8 reps	rest: 60s
Bench Weighted Decline Crunch	4x12,10,10,8 reps	rest: 60s
Smith Machine Squat	4x12,10,10,8 reps	rest: 60s

0 exercises, 0 min

Push Day (Chest, Triceps and Shoulders) 9 exercises, 0 min

Barbell Bench Press	4x12,10,10,8 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,10,8 reps	rest: 60s
Dumbbell Bench Press	4x12,10,10,8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12,10,10,8 reps	rest: 60s
Machine Fly	4x12,10,10,8 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,10,8 reps	rest: 60s
Dumbbell Upright Row	4x12,10,10,8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12,10,10,8 reps	rest: 60s
Machine Assisted Dip	4x12,10,10,8 reps	rest: 60s

Pull Day (Back and Biceps) 8 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x12,10,10,8 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,10,8 reps	rest: 60s
Barbell Deadlift	4x12,10,10,8 reps	rest: 60s
Machine Assisted Pull-Up	4x12,10,10,8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,10,8 reps	rest: 60s
Barbell Curl	4x12,10,10,8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12,10,10,8 reps	rest: 60s
Dumbbell One-Arm Incline Curl	4x12,10,10,8 reps	rest: 60s

Legs, Abs and Cardio 8 exercises, 0 min

Machine Leg Extension	4x12,10,10,8 reps	rest: 60s
Machine Leg Press	4x12,10,10,8 reps	rest: 60s
Calf Press On Leg Press	4x12,10,10,8 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,10,8 reps	rest: 60s
Barbell Squat	4x12,10,10,8 reps	rest: 60s
Bench Weighted Decline Crunch	4x12,10,10,8 reps	rest: 60s
Dumbbell Side Bend	4x12,10,10,8 reps	rest: 60s
Treadmill Running	2x8 reps	rest: 0s