Quang Bangz

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RATING: 98 (FROM 1 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 2 8 exercises, 1 hr 0 min

Barbell Incline Bench Press	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Machine Assisted Pull-Up	3x12 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell One-Arm Upright Row	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Cable Tricep Kickback (Reverse Grip)	3x12 reps	rest: 60s

Chest 9 exercises, 1 hr 10 mins

Barbell Bench Press	5x5 reps	rest: 90s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Military Press	5x5 reps	rest: 90s
Barbell Curl	3x8 reps	rest: 60s
Smith Machine Decline Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s

Leg 8 exercises, 1 hr 15 mins