2014 Q1 - 3 Day Split

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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

4x6 - Heavy
3x12 - Training
2x20 - Light

ABA - 432
BAB - 432

Chest/Biceps 7 exercises, 46 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Reverse Spider Curl	3x8 reps	rest: 60s

Legs & Shoulders 8 exercises, 53 mins

Barbell Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Barbell Clean Deadlift	3x8 reps	rest: 60s
Barbell Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Dublin Press	3x8 reps	rest: 60s

Back & Triceps 7 exercises, 46 mins

Rear Pull-Up (Wide Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s