Dynamite Dave

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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

Back and Biceps 6 exercises, 50 mins

Cable Seated Row	3x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 60s
Chin-Up	3x15 reps	rest: 60s
EZ Bar Curl	3x15 reps	rest: 60s
Barbell Deadlift	3x15 reps	rest: 60s
Barbell Curl	3x15 reps	rest: 60s

Chest and Triceps 6 exercises, 51 mins

Barbell Bench Press	3x15 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x15 reps	rest: 60s

Legs and Shoulders 6 exercises, 50 mins

Smith Machine Squat	3x15 reps	rest: 60s
Dumbbell Seated Arnold Press	3x15 reps	rest: 60s
Dumbbell Lunge	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Dumbbell Upright Row	3x15 reps	rest: 60s

Abs and Core 9 exercises, 1 hr 5 mins