rajichani

Aug 18th 2017

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general fitness workout

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

workout plan for beginners

Shoulders 6 exercises, 45 mins

Barbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s

chest 6 exercises, 44 mins

Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Push-Up (Close Hand)	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s

back 6 exercises, 45 mins

abs+ cardio 8 exercises, 1 hr 6 mins

arms 10 exercises, 1 hr 17 mins

Cable Shoulder Extension	3x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x12 reps	rest: 60s

legs 6 exercises, 47 mins