Sparkly Fred Routine 001

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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

Just 4 days, 1hour and a half work out.

Chest, Biceps & Triceps 11 exercises, 1 hr 13 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Crunch	3x25 reps	rest: 60s
Air Bike	2x25 reps	rest: 60s

Shoulders & Back 9 exercises, 52 mins

Pull-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Plank	1x1 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s

Legs 9 exercises, 57 mins

Chest, Biceps & Triceps 9 exercises, 58 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s