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AB2X

Pablorj79

Mar 22nd 2017

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AB2X

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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

Monday
Tuesday
Thursday
Friday

A 8 exercises, 49 mins

	Barbell Squat	3x8 reps	rest: 60s
	Machine Leg Press	3x12 reps	rest: 30s
	Hack Squat	3x12 reps	rest: 30s
		3x10 reps	rest: 0s
	Machine Leg Extension	3x15 reps	rest: 30s
	Machine Calf Raise	5x25 reps	rest: 30s
	Plank	3x10 reps	rest: 15s
	Hanging Knee Raise	3x10 reps	rest: 15s

B 9 exercises, 59 mins

	Barbell Bench Press	3x12 reps	rest: 30s
	Dumbbell Incline Fly	3x12 reps	rest: 30s
	Pull-Up	3x10 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	T Bar Row	3x10 reps	rest: 30s
	Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 30s
	Barbell Military Press	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 30s
	EZ Bar Curl	3x21 reps	rest: 30s

A2 8 exercises, 52 mins

	Barbell Sumo Deadlift	3x6 reps	rest: 90s
	Barbell Squat	3x10 reps	rest: 30s
	Barbell Stiff-Leg Deadlift	3x10 reps	rest: 30s
	Machine Leg Curl (Prone)	3x10 reps	rest: 30s
	Machine Kneeling Leg Curl	3x10 reps	rest: 30s
	Machine Calf Raise	5x25 reps	rest: 30s
	Plank	3x10 reps	rest: 15s
	Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 15s

B2 9 exercises, 55 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x12 reps	rest: 60s
	Machine Bench Press	3x12 reps	rest: 30s
	Pull-Up	3x10 reps	rest: 60s
	Barbell Bent-Over Row	3x12 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
	Cable Lateral Raise	3x12 reps	rest: 0s
	Dumbbell Seated Shoulder Press	3x12 reps	rest: 30s
	Cable Tricep Pushdown (Rope)	3x15 reps	rest: 15s

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