Cassandra's Workout

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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

Cassandra's Workout is designed for the beginner. This routine is put together help build and strengthen the body efficiently and effectively with little effort. The is simple, with simple exercises that will help develop and strengthen the core while also toning and improve muscle definition. Combined with an adequate cardio program and healthy nutrition the program's user will notice results in months time. Keep in mind the programs creator is not a certified personal trainer. Please feel free to contact your physician and personal trainer to evaluate the program.

Monday
Tuesday
Wednesday
Thursday
ANY

Total Body 9 exercises, 29 mins

Machine Incline Chest Press	1x10 reps	rest: 60s
Dumbbell Bicep Curl	1x10 reps	rest: 60s
Band Lateral Raise	1x10 reps	rest: 60s
Dip	1x10 reps	rest: 60s
Machine Assisted Chin-Up	1x10 reps	rest: 60s
Machine Leg Press	1x10 reps	rest: 60s
Dumbbell Deadlift	1x10 reps	rest: 60s
Plank	1x12 reps	rest: 60s
Single-Leg Calf Raise	1x10 reps	rest: 60s

Upper Body 5 exercises, 25 mins

Machine Bench Press	2x10 reps	rest: 60s
Push-Up	2x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x10 reps	rest: 60s
Deadlift to Bicep Curl	2x10 reps	rest: 60s
Dumbbell Shoulder Press	2x10 reps	rest: 60s

Rest 0 exercises, 0 min

Lower Body 5 exercises, 26 mins

Cable Standing Row	2x10 reps	rest: 60s
Dumbbell Lunge	2x10 reps	rest: 60s
Dumbbell Squat	2x10 reps	rest: 60s
Cable Hip Abduction	2x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 60s

Total Body 9 exercises, 29 mins

Stability Ball Wall Squat	1x10 reps	rest: 60s
Machine Leg Extension	1x10 reps	rest: 60s
Plank	1x12 reps	rest: 60s
Smith Machine Deadlift	1x10 reps	rest: 60s
Cable Seated Row	1x10 reps	rest: 60s
Weight Plate Reverse Curl	1x10 reps	rest: 60s
Machine Bench Press	1x10 reps	rest: 60s
Machine Shoulder Press	1x10 reps	rest: 60s
Cable Shoulder Extension	1x10 reps	rest: 60s