Mohd 81

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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

Abs -Glutes -L Leg 7 exercises, 43 mins

Back - Triceps 9 exercises, 1 hr 2 mins

Cable Elevated Row	3x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Machine Dip	3x10 reps	rest: 60s

Shoulder Biceps chest 9 exercises, 1 hr 2 mins

Barbell Front Raise	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 60s
Cable Pulldown Bicep Curl	3x10 reps	rest: 60s
Dumbbell High Curl	3x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Machine Inner Chest Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s

U leg - Foream - Abs - Glutes 9 exercises, 1 hr 2 mins

Barbell 1/2 Squat	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x10 reps	rest: 60s
Cable Reverse Curl	3x10 reps	rest: 60s
Dumbbell Alternating Reverse Curl	3x10 reps	rest: 60s
EZ Bar Preacher Curl (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Wood Chop	3x10 reps	rest: 60s
Dumbbell Rotational Decline Sit-Up	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s