ravindrangopikrishnan

Jul 10th 2019

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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

This is a workout plan created by Gopi Krishnan inorder for beginners to achieve a general fitness. The workout plan is designed in such a way that it focuses on each muscle group on a specific day so that the muscle growth is optimal and sufficient rest time is attained.

Chest 6 exercises, 1 hr 6 mins

Barbell Bench Press	4x15 reps	rest: 60s
Dumbbell Incline Bench Press	4x15 reps	rest: 60s
Dumbbell Decline Bench Press	4x15 reps	rest: 60s
Machine Fly	4x15 reps	rest: 60s
Dumbbell Pullover	4x15 reps	rest: 60s
Leverage Incline Chest Press	4x15 reps	rest: 60s

Biceps 6 exercises, 1 hr 6 mins

Barbell Curl	4x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x15 reps	rest: 60s
Dumbbell Incline Curl	4x15 reps	rest: 60s
Cable Standing Curl	4x15 reps	rest: 60s
Barbell Preacher Curl	4x15 reps	rest: 60s
Dumbbell Concentration Curl	4x15 reps	rest: 60s

Wings 6 exercises, 1 hr 4 mins

Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x15 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x15 reps	rest: 60s
Dumbbell One-Arm Row	4x15 reps	rest: 60s
Cable One-Arm Seated Row	4x15 reps	rest: 60s
Cable Seated Row	4x15 reps	rest: 60s

Triceps 6 exercises, 1 hr 2 mins

Dip	4x15 reps	rest: 60s
EZ Bar Tricep Extension	4x15 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x15 reps	rest: 60s
Dumbbell Seated Tricep Press	4x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
Bench Dip	4x15 reps	rest: 60s

Shoulder 6 exercises, 49 mins

Barbell Shoulder Press	3x15 reps	rest: 60s
Dumbbell Seated Arnold Press	3x15 reps	rest: 60s
Dumbbell Alternating Front Raise	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Barbell Shrug	3x15 reps	rest: 60s

Legs 6 exercises, 52 mins

Barbell Squat	3x15 reps	rest: 60s
Dumbbell Lunge	3x15 reps	rest: 60s
Barbell Clean Deadlift	3x15 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Machine Leg Press	3x15 reps	rest: 60s

Legs and Biceps 6 exercises, 51 mins

Barbell Squat	3x15 reps	rest: 60s
Dumbbell Lunge	3x15 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Barbell Curl	3x15 reps	rest: 60s
Cable Bicep Curl	3x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 60s

Abs 16 exercises, 1 hr 52 mins

Plank	3x15 reps	rest: 60s
Leg Raise	3x15 reps	rest: 60s
Reverse Crunch	3x15 reps	rest: 60s
Parallel Bar Leg Raise	3x15 reps	rest: 60s
Air Bike	3x15 reps	rest: 60s
Crunch	3x15 reps	rest: 60s
Alternating Heel Touch	3x15 reps	rest: 60s
Sit-Up	3x15 reps	rest: 60s
Scissor Kick	3x15 reps	rest: 60s
Cobra	3x15 reps	rest: 60s
Frog Sit-Up	3x15 reps	rest: 60s
Downward Facing Dog	3x15 reps	rest: 60s
Alternating Reach and Catch	3x15 reps	rest: 60s
Alternating Leg Bridge	3x15 reps	rest: 60s
Forearm Plank with Hip Abduction	3x15 reps	rest: 60s
Hundreds	3x15 reps	rest: 60s