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RATING: 99 (FROM 2 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

P1 W1 D1 - Chest Tricep & Calves 9 exercises, 2 hrs 0 min

Barbell Bench Press	4x15 reps	rest: 120s
Barbell Incline Bench Press	3x15 reps	rest: 120s
Dumbbell Incline Fly	3x15 reps	rest: 120s
Cable Cross-Over	3x15 reps	rest: 120s
Cable Shoulder Extension	4x15 reps	rest: 120s
Barbell Tricep Extension (Supine)	3x15 reps	rest: 120s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 120s
Machine Calf Raise	4x30 reps	rest: 120s
Machine Seated Calf Raise	4x30 reps	rest: 120s

P1 W1 D2 - Back,Biceps, & Abs 10 exercises, 2 hrs 2 mins

P1 W1 D3 - Shoulders, Traps, & Calves 7 exercises, 1 hr 35 mins

Dumbbell Seated Shoulder Press	4x15 reps	rest: 120s
Dumbbell Lateral Raise	3x15 reps	rest: 120s
Cable Front Raise	3x15 reps	rest: 120s
Cable Rope Deltoid Row	3x15 reps	rest: 120s
Dumbbell Shoulder Shrug	4x15 reps	rest: 120s
Machine Seated Calf Raise	4x30 reps	rest: 120s
Calf Press On Leg Press	4x30 reps	rest: 120s

P1 W1 D4 - Legs & Abs 8 exercises, 1 hr 28 mins

Barbell Squat	4x15 reps	rest: 90s
Machine Single-Leg Press	3x15 reps	rest: 90s
Machine Leg Extension	3x15 reps	rest: 90s
Barbell Stiff-Leg Deadlift (Wide Stance)	4x15 reps	rest: 90s
Machine Leg Curl (Prone)	3x15 reps	rest: 90s
Bench Hip Thrust	3x30 reps	rest: 90s
Machine Ab Crunch	3x30 reps	rest: 90s
Plank	3x15 reps	rest: 90s