lichung1995

Jul 21st 2019

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Hardest choice requires the strongest will.

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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

Chest&Back (Low Reps) 8 exercises, 1 hr 16 mins

Barbell Bench Press	3x5 reps	rest: 150s
Dumbbell Incline Bench Press	3x8 reps	rest: 150s
Cable Cross-Over	3x12 reps	rest: 90s
Cable Lower Chest Raise	3x12 reps	rest: 90s
Cable Seated Row	3x6 reps	rest: 120s
Machine Seated Row	3x8 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	3x6 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s

Biceps&Triceps&Abs 13 exercises, 1 hr 19 mins

Dumbbell Concentration Curl	3x6 reps	rest: 90s
Preacher Curl Machine	3x6 reps	rest: 90s
Cable Bicep Curl	3x15 reps	rest: 60s
Cable Rope Hammer Curl	3x15 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	2x12 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x12 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 90s
Air Bike	1x30 reps	rest: 20s
Leg Raise	1x30 reps	rest: 20s
Crunch	1x30 reps	rest: 20s
V-Up	1x30 reps	rest: 20s
Scissor Kick	1x30 reps	rest: 60s

Back&Abs(High Reps) 11 exercises, 1 hr 20 mins

Arms 8 exercises, 1 hr 10 mins

Dumbbell Seated Arnold Press	3x8 reps	rest: 90s
Dumbbell Lateral Raise	1x40 reps	rest: 120s
Cable Deltoid Raise	3x15 reps	rest: 90s
Dumbbell Bent-Over Raise	3x15 reps	rest: 90s
Cable Rope Hammer Curl	3x8 reps	rest: 90s
Dumbbell Incline Curl	3x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 90s

Chest&Abs 11 exercises, 1 hr 23 mins

Smith Machine Incline Bench Press	4x10 reps	rest: 120s
Leverage Decline Chest Press	4x10 reps	rest: 100s
Machine Fly	4x12 reps	rest: 100s
Dip	3x15 reps	rest: 90s
Cable Cross-Over	4x15 reps	rest: 90s
Machine Bench Press	3x8 reps	rest: 90s
Air Bike	1x30 reps	rest: 20s
Crunch	1x30 reps	rest: 20s
Scissor Kick	1x30 reps	rest: 20s
Leg Raise	1x30 reps	rest: 20s
Reverse Crunch	1x30 reps	rest: 20s

Legs&Shoulder (Heavy) 6 exercises, 1 hr 2 mins