All Workout (Choose Bar or Dumb Options)

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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 customized workout routine that combined the best of dumbbell only and general barbell workout for a combined routine. Use it in your hotel gym or your regular gym so you dont miss out on important muscle groups.

Here some notes:

Warm Ups:
You will do 3 sets of warmup. Pick the heaviest exercise you will be doing, start with 50% weight on that exercise and perform 10 reps. Rest 120s and repeat a 2nd set of warm-up at 60-70% weight.

Final set of warm up at 90% of heaviest weight selection perform 4 rep only. Rest 120s and move into main exercise.

Rests between workouts
Default rest time is 120s but you may choose to increase 180s if especially fatigued. Do not exceed 200s between sets as much as possible.

Hydrate as required between sets

Reps per set
8 reps per set in dumbbell, 6 reps per set in barbell. If able to perform exercise at those reps, increase weight. Once you have hit max dumbbell weight (gym dependent), increase reps (applies to dumbbell only).

If unable to perform 6 reps on dumbbell, or 4 reps on barbell, drop weight by 2.5-5kg only. Do not drop beyond 5kg.

If goal for muscle hypertrophy, increase all rep range by 2. Do not deviate too much by reps and rest time.

Cycles per week
If incorporating cardio workout, perform 1 cycle per week, and no more than 2 cardio days on the none weight training days. If not incorporating cardio, 2 cycle per week and 1 day rest.

Barbell or Dumbbell?
Always aim for barbell for balanced growth and pushing for higher weight. If no barbell, them dumbbell. Key is to increase weight over time.

Recovery
Take a 1-2 weeks of no workouts every 6 weeks to help your body recover from the regime. After returning from recovery, decrease load by 10-15kg and start to work the way up again to your max rep range.

Final Notes
Fitness incorporates 5 main realms! Training, Recovery, Diet, Sleep and Mindfulness. Here are some notes to help in each realm:

Training & Recovery
Training and recovery go hand in hand. Poor recovery results in ineffective training, stalling progress along the way.

Diet
You need to know what you are consuming. As a wise-gym rat would say, "YOU CANNOT OUTRUN A BAD DIET

Sleep
You need to give your body time to repair the damage from all the training. Aim for 6-8h and be consistent with bedtime.

Mindfulness
Training is not about striking pins in a bowling alley. When training, understand which mucle you are targetting and be aware if you are working the right muscle. If cardio is letting your mind wander, strength training requires your needle-sharp focus.

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Finally, enjoy your workout and remember there is no sustainability if there is no fun.

Day 8
Day 8
Day 8

Legs 10 exercises, 1 hr 38 mins

Dumbbell Squat	3x8 reps	rest: 120s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 120s
Dumbbell Lunge	3x8 reps	rest: 120s
Dumbbell Step-Up	3x8 reps	rest: 120s
Barbell Squat	3x6 reps	rest: 120s
Machine Leg Press	3x8 reps	rest: 120s
Barbell Romanian Deadlift	3x8 reps	rest: 120s
Barbell Lunge	3x6 reps	rest: 120s
Machine Calf Raise	3x20 reps	rest: 120s
Machine Seated Calf Raise	3x8 reps	rest: 120s

Pull 13 exercises, 2 hrs 1 min

Dumbbell Deadlift	3x8 reps	rest: 120s
Dumbbell Bent-Over Row (Palms in)	3x8 reps	rest: 120s
Dumbbell Fly	3x8 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 120s
Plank	3x8 reps	rest: 120s
Barbell Deadlift	3x6 reps	rest: 120s
Barbell Romanian Deadlift	3x8 reps	rest: 120s
Barbell Bent-Over Row	3x6 reps	rest: 120s
Pull-Up	3x6 reps	rest: 120s
Weighted Pull-Up	3x6 reps	rest: 120s
Parallel Bar Leg Raise	3x8 reps	rest: 120s
Machine Seated Row	3x8 reps	rest: 120s
Dumbbell Tricep Extension	3x8 reps	rest: 120s

Push 10 exercises, 1 hr 35 mins

Dumbbell Bench Press	3x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 120s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 120s
Dumbbell Side Bend	3x8 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 120s
Barbell Bench Press	3x6 reps	rest: 120s
Barbell Incline Bench Press	3x6 reps	rest: 120s
Barbell Military Press	3x6 reps	rest: 120s