workout 3 raf

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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

back, triceps 9 exercises, 1 hr 3 mins

Pull-Up	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s

chest, biceps 9 exercises, 1 hr 3 mins

Barbell Bench Press	3x10 reps	rest: 60s
Cable Decline Chest Fly	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Cable Reverse Curl	3x10 reps	rest: 60s