beginner gym

DOWNLOADS/VIEWS: 212/10349

RATING: 0 (FROM 1 JEFIT MEMBERS)

3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine was made to be a good baseline for beginners starting out.

Arms and Shoulders 9 exercises, 1 hr 22 mins

Elliptical Training	0x0 reps	rest: 15s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x15 reps	rest: 60s
Dumbbell Alternating Shoulder Press	3x15 reps	rest: 60s
Dumbbell Wrist Curl (Neutral Grip)	3x15 reps	rest: 60s
Dumbbell Hammer Curl	3x15 reps	rest: 30s
Dumbbell Alternating Tricep Kickback	3x15 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x15 reps	rest: 60s
Dumbbell Seated One-Arm Wrist Curl	3x15 reps	rest: 60s

Chest & Back 7 exercises, 51 mins

Treadmill Running	0x0 reps	rest: 15s
Dumbbell Bench Press	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Dumbbell Decline Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Bench Row	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Dumbbell Bent-Over Row	3x10 reps	rest: 30s

abs 6 exercises, 40 mins

Elliptical Training	0x0 reps	rest: 15s
Air Bike	3x10 reps	rest: 30s
Crunch	3x10 reps	rest: 30s
Decline Bench Weighted Twist	3x10 reps	rest: 30s
Decline Crunch	3x10 reps	rest: 30s
Dumbbell Side Bend	3x10 reps	rest: 30s

legs 7 exercises, 53 mins

Rowing	0x0 reps	rest: 15s
Machine Calf Raise	3x10 reps	rest: 30s
Barbell Deep Squat	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Single-Leg Calf Press	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s