ULrPPLr

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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

upper day 7 exercises, 49 mins

Dumbbell Bench Press	4x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s

lower day 9 exercises, 1 hr 2 mins

pull day 8 exercises, 1 hr 1 min

Barbell Deadlift	6x8 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell Rear Delt Row	3x8 reps	rest: 60s
Weight Plate Shrug	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Hammer Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s

push day 8 exercises, 55 mins

Barbell Bench Press	5x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Cable Incline Tricep Extension	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

lower day 9 exercises, 57 mins

Barbell Deep Squat	5x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	1x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s