Beginner weeks 1 - 4

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

shoulders and chest 9 exercises, 56 mins

Rowing	1x1 reps	rest: 5s
Dumbbell Bench Press	3x8 reps	rest: 0s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Shoulder Press	3x8 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	4x12 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s

Leg Rape 8 exercises, 48 mins

Rowing	1x1 reps	rest: 2s
Stationary Bike	1x1 reps	rest: 4s
Barbell Front Squat	3x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s

Tabata training 3 exercises, 16 mins

Gun Slinger 9 exercises, 51 mins

Rowing	1x1 reps	rest: 5s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 0s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 0s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s