Test x part 1

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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

This is a four part exercise plan part one consist of 4 weeks training.
Day 1. Dumbbell bicep curl and Tricep extension are supersets. Also Russian twist and twist crunch are supersets.
Day 2. Shoulder shrug and lateral raise are supersets
Day 3. Barbell reverse curl and reverse skull crusher are a superset. Also sit ups and leg raises are a superset.

Monday
Wednesday
Friday

Day 1 Week 1-4 Loading 8 exercises, 1 hr 15 mins

Barbell Deep Squat	8x8 reps	rest: 60s
Barbell Romanian Deadlift	4x8 reps	rest: 60s
Barbell Bench Press	8x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
EZ Bar Tricep Extension	4x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Bench Rotational Crunch	3x8 reps	rest: 60s

Day 2 Week 1-4 Loading 7 exercises, 1 hr 4 mins

Barbell Military Press	9x8 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s

Day 3 Week 1-4 Loading 8 exercises, 1 hr 26 mins

Barbell Side Split Squat	8x8 reps	rest: 60s
Barbell Deadlift	8x8 reps	rest: 60s
Barbell Incline Bench Press	8x8 reps	rest: 60s
Chin-Up	4x8 reps	rest: 60s
Barbell Reverse Curl	4x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s