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Raiza and Jeff

Jeppray

Oct 20th 2014

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Raiza and Jeff

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

The standard 3 day per week workout.

Monday
Wednesday
Friday

Day One 13 exercises, 1 hr 26 mins

	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
	Barbell Curl (Close Grip)	3x8 reps	rest: 60s
	Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
	Dumbbell Alternating Kickback	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Bodyweight Side Lunge	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s

Day Two 13 exercises, 1 hr 26 mins

	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
	Barbell Curl (Close Grip)	3x8 reps	rest: 60s
	Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
	Dumbbell Alternating Kickback	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Bodyweight Side Lunge	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s

Day Three 13 exercises, 1 hr 26 mins

	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
	Barbell Curl (Close Grip)	3x8 reps	rest: 60s
	Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
	Dumbbell Alternating Kickback	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Bodyweight Side Lunge	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s

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