B&D

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Off 0 exercises, 0 min

Back Biceps Calves 9 exercises, 1 hr 5 mins

Triceps Shoulders Abs 9 exercises, 55 mins

Barbell Military Press	3x5 reps	rest: 90s
Dumbbell Seated Shoulder Press	2x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Dumbbell Reverse Fly	2x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s

Off 0 exercises, 0 min

Legs Biceps Calves 9 exercises, 1 hr 2 mins

Barbell Squat	3x5 reps	rest: 100s
Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift (Wide Stance)	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Seated Hammer Curl	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Machine Calf Raise	4x8 reps	rest: 60s

Chest Triceps Abs 7 exercises, 48 mins

Barbell Bench Press	3x5 reps	rest: 100s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	2x10 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s