Shape up

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RATING: 67 (FROM 3 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shaping up within 60 mins per day

This program is to recruit your muscle and get you in the routine.

Each day start with 10 mins warm up after your choice, suggesting
- Chest days: eclipse machine
- Leg days: Indoor cycling, low rep high resistance

Have fun

Monday
Tuesday
Wednesday
Thursday
Friday

Chest, Abs & Triceps 7 exercises, 52 mins

Dumbbell Bench Press (Palms in)	3x10 reps	rest: 60s
Dumbbell Around the World	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Barbell Press Sit-Up	3x10 reps	rest: 60s
Dumbbell Wood Chop	3x10 reps	rest: 60s
Abdominal Pendulum	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s

Legs, Back & Biceps 8 exercises, 1 hr 0 min

Dumbbell Bench Squat	3x10 reps	rest: 60s
Dumbbell Step-Up	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Glute Kickback	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Deadlift to Bicep Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s

Cardio & Core 4 exercises, 52 mins

Walking	0x0 reps	rest: 20s
Air Bike	3x30 reps	rest: 0s
Forearm Plank with Hip Abduction	3x15 reps	rest: 0s
Indoor Cycling	0x0 reps	rest: 20s

Legs, Back & Biceps 8 exercises, 1 hr 0 min

Dumbbell Bench Squat	3x10 reps	rest: 60s
Dumbbell Step-Up	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Glute Kickback	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Deadlift to Bicep Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s

Chest, Abs & Triceps 7 exercises, 52 mins

Dumbbell Bench Press (Palms in)	3x10 reps	rest: 60s
Dumbbell Around the World	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Barbell Press Sit-Up	3x10 reps	rest: 60s
Dumbbell Wood Chop	3x10 reps	rest: 60s
Abdominal Pendulum	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s