Brian's 3 Day Work Out

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Leg Day 8 exercises, 45 mins

Chest & Biceps 10 exercises, 1 hr 38 mins

Barbell Preacher Curl	5x8 reps	rest: 60s
Dumbbell Alternating Preacher Curl	5x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	5x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	5x8 reps	rest: 60s
Dumbbell Bench Press	5x8 reps	rest: 60s
Leverage Decline Chest Press	5x8 reps	rest: 60s
Machine Inner Chest Press	5x5 reps	rest: 40s
Machine Fly	5x8 reps	rest: 60s
Smith Machine Bench Press	5x8 reps	rest: 60s

Back & Triceps 9 exercises, 1 hr 1 min

Dumbbell One-Arm Row	5x5 reps	rest: 40s
EZ Bar Tricep Extension	5x5 reps	rest: 40s
Cable Tricep Pushdown (Rope)	5x5 reps	rest: 40s
Cable Rope Overhead Tricep Extension	5x5 reps	rest: 40s
Cable Rope Hammer Curl	5x5 reps	rest: 40s
Cable Elevated Row	5x5 reps	rest: 40s
	5x5 reps	rest: 40s
Leverage Machine High Row	5x5 reps	rest: 40s
Machine Reverse Fly	5x5 reps	rest: 40s

Shoulders 6 exercises, 20 mins

Dumbbell Seated Arnold Press	5x0 reps	rest: 0s
Barbell Bradford Rocky Press	5x0 reps	rest: 0s
Dumbbell Incline Shoulder Raise	5x0 reps	rest: 0s
	5x5 reps	rest: 40s
	5x5 reps	rest: 40s
	3x5 reps	rest: 40s