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hometraining 1

mirko084

Jun 12th 2017

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hometraining 1

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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

Day 10
Day 1
Day 2
Day 3
Day 4

Tag 1 6 exercises, 44 mins

	Barbell Clean Deadlift	3x12 reps	rest: 50s
	Dumbbell Incline Bench Press	3x12 reps	rest: 50s
	Weighted Pull-Up	3x12 reps	rest: 50s
	Weighted Tricep Dip	3x12 reps	rest: 50s
	Dumbbell Incline Curl	3x12 reps	rest: 50s
	Dumbbell Seated Arnold Press	3x12 reps	rest: 50s

Tag 2 6 exercises, 42 mins

	Barbell Deep Squat	3x10 reps	rest: 50s
	Barbell Bench Press	3x10 reps	rest: 50s
	Barbell Bent-Over Row (Reverse Grip)	3x12 reps	rest: 50s
	EZ Bar Tricep Extension	3x12 reps	rest: 50s
	EZ Bar Curl	3x12 reps	rest: 50s
	Dumbbell Lateral Raise	3x12 reps	rest: 50s

Tag 3 6 exercises, 43 mins

	Barbell Clean Deadlift	3x12 reps	rest: 50s
	Dumbbell Bench Press	3x12 reps	rest: 50s
	Chin-Up (Close Grip)	3x12 reps	rest: 50s
	Weighted Tricep Dip	3x12 reps	rest: 50s
	Dumbbell Bicep Curl	3x12 reps	rest: 50s
	Barbell Upright Row	3x12 reps	rest: 50s

Tag 4 6 exercises, 41 mins

	Barbell Front Squat	3x12 reps	rest: 50s
	Dumbbell Incline Fly	3x12 reps	rest: 50s
		3x12 reps	rest: 50s
	Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 50s
	Barbell Bicep Drag Curl	3x12 reps	rest: 50s
	Dumbbell Bent-Over Raise	3x12 reps	rest: 50s

spezial 11 exercises, 1 hr 12 mins

	Barbell Clean Deadlift	3x10 reps	rest: 50s
	Weighted Pull-Up	3x10 reps	rest: 50s
	Barbell Incline Bench Press	3x10 reps	rest: 50s
	Barbell Curl	3x10 reps	rest: 50s
	Weighted Tricep Dip	3x10 reps	rest: 50s
	Barbell Shrug	3x12 reps	rest: 50s
	Barbell Upright Row	3x10 reps	rest: 50s
	Decline Crunch	3x10 reps	rest: 50s
	Chin-Up (Close Grip)	3x10 reps	rest: 50s
	Parallel Bar Leg Raise	3x10 reps	rest: 50s
	Barbell Front Raise	3x10 reps	rest: 50s

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