General beginner plan

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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

3 day beginner plan, first 4 weeks of a 12 week programme. start with a light weight nothing to strenuous, we dont want to fail, we're only starting out.

Day 1
Day 3
Day 4
Day 2
Day 3

leg 9 exercises, 1 hr 12 mins

Barbell Squat	4x12 reps	rest: 45s
Dumbbell Walking Lunge	4x10 reps	rest: 45s
Dumbbell Step-Up	4x12 reps	rest: 45s
Forward Step-Up	4x12 reps	rest: 45s
Machine Calf Raise	4x12 reps	rest: 45s
Quadricep Stretch	4x12 reps	rest: 45s
Runner's Stretch	4x12 reps	rest: 45s
Kneeling Hip Flexor	4x12 reps	rest: 45s
Seated Floor Hamstring Stretch	4x12 reps	rest: 45s

rest 0 exercises, 0 min

chest and arms 11 exercises, 1 hr 29 mins

Barbell Bench Press	4x12 reps	rest: 45s
Machine Fly	4x12 reps	rest: 45s
Dumbbell Fly	4x12 reps	rest: 45s
Dumbbell Incline Curl	4x12 reps	rest: 45s
Dumbbell Concentration Curl	4x12 reps	rest: 45s
Dumbbell Tricep Extension	4x12 reps	rest: 45s
Bench Dip	4x12 reps	rest: 45s
Push-Up	4x12 reps	rest: 45s
Tricep Stretch	4x12 reps	rest: 45s
Dynamic Chest Stretch	4x12 reps	rest: 45s
Bicep Stretch	4x12 reps	rest: 45s

rest 0 exercises, 0 min

Back and Shoulder. 8 exercises, 1 hr 6 mins

Barbell Deadlift	4x12 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 45s
Dumbbell One-Arm Row	4x12 reps	rest: 45s
Dumbbell Lateral Raise	4x12 reps	rest: 45s
Dumbbell Shoulder Shrug	4x12 reps	rest: 45s
Dumbbell Seated Arnold Press	4x12 reps	rest: 45s
Upper Back Stretch	4x12 reps	rest: 45s
Shoulder Stretch	4x12 reps	rest: 45s