asmith1142

Aug 31st 2014

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

cardio 0 exercises, 0 min

chest week 1 4 exercises, 36 mins

Barbell Bench Press	3x20 reps	rest: 60s
Dumbbell Incline Fly	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Elevated Push-Up	3x20 reps	rest: 60s

chest week 2 4 exercises, 27 mins

Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Elevated Push-Up	3x10 reps	rest: 60s

chest week 3 4 exercises, 36 mins

Barbell Incline Bench Press	3x20 reps	rest: 60s
Dumbbell Decline Fly	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Push-Up	3x20 reps	rest: 60s

chest week 4 4 exercises, 27 mins

Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Decline Fly	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s

chest week 5 4 exercises, 36 mins

Barbell Decline Bench Press	3x20 reps	rest: 60s
Dumbbell Fly	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
	3x20 reps	rest: 60s

chest week 6 4 exercises, 27 mins

Barbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s

back&shoulders week 1 4 exercises, 37 mins

Barbell Bent-Over Row	3x20 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x20 reps	rest: 60s
Dumbbell Front Raise	3x20 reps	rest: 60s

back&shoulders week 2 4 exercises, 27 mins

Barbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Front Raise	3x10 reps	rest: 60s

back&shoulders week 3 4 exercises, 39 mins

Barbell Good Morning	3x20 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x20 reps	rest: 60s
Cable Seated Row	3x20 reps	rest: 60s
Dumbbell Seated Arnold Press	3x20 reps	rest: 60s

back&shoulders week 4 4 exercises, 28 mins

Barbell Good Morning	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s

back&shoulders week 5 4 exercises, 36 mins

Barbell Deadlift	3x20 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x20 reps	rest: 60s
Calf Machine Shoulder Shrug	3x20 reps	rest: 60s
Dumbbell Upright Row	3x20 reps	rest: 60s

back&shoulders week 6 4 exercises, 27 mins

Barbell Deadlift	3x10 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 60s
Calf Machine Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s

cardio 0 exercises, 0 min

legs week 1 4 exercises, 35 mins

Barbell Standing Calf Raise	3x20 reps	rest: 60s
Machine Leg Extension	3x20 reps	rest: 60s
Machine Leg Curl (Prone)	3x20 reps	rest: 60s
Box Jump Multiple Response	3x20 reps	rest: 60s

legs week 2 4 exercises, 26 mins

Barbell Standing Calf Raise	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Box Jump Multiple Response	3x10 reps	rest: 60s

legs week 3 4 exercises, 36 mins

Machine Calf Raise	3x20 reps	rest: 60s
Barbell Squat	3x20 reps	rest: 60s
Cable Pull Through	3x20 reps	rest: 60s
Jump Squat	3x20 reps	rest: 60s

legs week 4 4 exercises, 27 mins

Machine Calf Raise	3x10 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Cable Pull Through	3x10 reps	rest: 60s
Jump Squat	3x10 reps	rest: 60s

legs week 5 4 exercises, 36 mins

Barbell Rocking Standing Calf Raise	3x20 reps	rest: 60s
Dumbbell Lunge	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Rocket Jump	3x20 reps	rest: 60s

legs week 6 4 exercises, 27 mins

Barbell Rocking Standing Calf Raise	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Rocket Jump	3x10 reps	rest: 60s

arms week 1 4 exercises, 39 mins

Dumbbell Bicep Curl	3x20 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x20 reps	rest: 60s
Dumbbell Preacher Curl	3x20 reps	rest: 60s
Cable Shoulder Extension	3x20 reps	rest: 60s

arms week 2 4 exercises, 28 mins

Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Preacher Curl	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s

arms week 3 4 exercises, 38 mins

Dumbbell Hammer Curl	3x20 reps	rest: 60s
Dumbbell Tate Press	3x20 reps	rest: 60s
Dumbbell Preacher Hammer Curl	3x20 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x20 reps	rest: 60s

arms week 4 4 exercises, 28 mins

Dumbbell Hammer Curl	3x10 reps	rest: 60s
Dumbbell Tate Press	3x10 reps	rest: 60s
Dumbbell Preacher Hammer Curl	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s

arms week 5 4 exercises, 40 mins

Dumbbell Concentration Curl	3x20 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x20 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x20 reps	rest: 60s
Dumbbell Tricep Extension	3x20 reps	rest: 60s

arms week 6 4 exercises, 29 mins

Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s