leviy

Jul 25th 2023

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Levi Y training

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13 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Lots of exercise

Back 1 9 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	5x5 reps	rest: 60s
Cable One-Arm Seated Row	4x15 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 60s
Leverage Machine Iso Row	4x15 reps	rest: 60s
Machine Seated Row	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 60s

Chest 1 7 exercises, 0 min

Barbell Bench Press	5x5 reps	rest: 90s
Dumbbell Incline Bench Press	4x12 reps	rest: 90s
Leverage Decline Chest Press	4x12 reps	rest: 90s
Machine Fly	4x15 reps	rest: 90s
Dip	3x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x30 reps	rest: 60s

JEFF NIPP - LEG 2 7 exercises, 0 min

JEFF NIPP - LEG DAY 1 8 exercises, 0 min

JEFF NIPP - PULL 1 7 exercises, 0 min

JEFF NIPP - PULL 2 6 exercises, 0 min

JEFF NIPP - PUSH 1 7 exercises, 0 min

JEFF NIPP - PUSH 2 6 exercises, 0 min

Barbell Military Press	4x5 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 90s
Dumbbell Rear Delt Row	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x21 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s

Leg 1 8 exercises, 0 min

Barbell Squat	4x4 reps	rest: 90s
Barbell Stiff-Leg Deadlift	3x12 reps	rest: 90s
Smith Machine Front Squat	3x12 reps	rest: 90s
Machine Single-Leg Extension	4x12 reps	rest: 90s
Machine Leg Press	3x12 reps	rest: 90s
Machine Leg Curl (Prone)	4x12 reps	rest: 90s
Machine Hip Abduction	4x15 reps	rest: 60s
Machine Hip Abduction	4x15 reps	rest: 60s

Lower Body 1 7 exercises, 0 min

New Workout 5 exercises, 0 min

Barbell Squat to Shoulder Press	3x20 reps • 45s	rest: 30s
Dumbbell Deep Push-Up	3x20 reps • 45s	rest: 30s
Dumbbell Lunge	3x20 reps • 45s	rest: 30s
Running	3x20 reps • 45s	rest: 30s
Plank	3x20 reps • 45s	rest: 30s

Shoulders 1 7 exercises, 0 min

Upper Body - 1 8 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Dumbbell One-Arm Row	3x12 reps	rest: 90s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Machine Fly	3x12 reps	rest: 90s
Barbell Military Press	3x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x12 reps	rest: 60s