312Phil's Power Project

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

LIFT 4 days a week.
GAIN lean mass and lose fat.

Warm up each muscle group with lighter weight before hitting working sets.

Stretch afterwards.

Back n Biceps 8 exercises, 46 mins

Cable Lat Pulldown (Wide Grip)	5x15,12,10,9 reps	rest: 60s
Machine Assisted Pull-Up	3x15,12,10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	3x12,10,8 reps	rest: 60s
Preacher Curl Machine	3x12,10,8 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Barbell Deadlift	3x10,9,8 reps	rest: 60s

Chest n Triceps 7 exercises, 47 mins

Push-Up	2x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Tricep Push-Up	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s

Legs n Calves 5 exercises, 41 mins

Shoulders n Abs 7 exercises, 54 mins

Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x10 reps	rest: 60s
Bench Weighted Decline Crunch	3x25 reps	rest: 60s
Parallel Bar Hip Raise	3x15 reps	rest: 60s
Parallel Bar Hip Flexion	3x10 reps	rest: 60s