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Oct 14th 2017

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kenny

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Bi ceps. / Back 16 exercises, 2 hrs 37 mins

Elliptical Training	4x10 reps	rest: 30s
EZ Bar Curl	4x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 30s
Dumbbell One-Arm Row	4x10 reps	rest: 30s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 30s
Preacher Curl Machine	4x10 reps	rest: 30s
Parallel Bar Hip Raise	4x10 reps	rest: 30s
Machine Seated Row	4x10 reps	rest: 30s
Barbell Reverse Curl	4x10 reps	rest: 30s
Elliptical Training	4x10 reps	rest: 30s
Barbell Deadlift	4x10 reps	rest: 30s
Machine Back Extension	4x10 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 30s
Machine Ab Crunch	4x10 reps	rest: 30s
Barbell Upright Row	4x10 reps	rest: 30s

Tri ceps / Chest 18 exercises, 2 hrs 51 mins

Elliptical Training	4x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 30s
Machine Bench Press	4x10 reps	rest: 30s
Barbell Overhead Tricep Extension	4x10 reps	rest: 30s
Parallel Bar Hip Raise	4x10 reps	rest: 30s
EZ Bar Tricep Extension	4x10 reps	rest: 30s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 30s
Machine Fly	4x10 reps	rest: 30s
Machine Tricep Extension	4x10 reps	rest: 30s
Machine Ab Crunch	4x10 reps	rest: 30s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 30s
Cable Flat Bench Fly	4x10 reps	rest: 30s
Barbell Reverse Curl	4x10 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 30s
Elliptical Training	4x10 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 30s
Dumbbell One-Arm Decline Chest Press	4x10 reps	rest: 30s
Dumbbell Bench Press	4x10 reps	rest: 30s

Shoulders / Legs 16 exercises, 2 hrs 34 mins

Upper Body 20 exercises, 3 hrs 3 mins

Elliptical Training	4x10 reps	rest: 30s
EZ Bar Curl	4x10 reps	rest: 30s
Barbell Upright Row	4x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 30s
Machine Bench Press	4x10 reps	rest: 30s
Preacher Curl Machine	4x10 reps	rest: 30s
Parallel Bar Hip Raise	4x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 30s
Dumbbell Lateral Raise	4x10 reps	rest: 30s
Machine Tricep Extension	4x10 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 30s
Barbell Military Press	4x10 reps	rest: 30s
EZ Bar Tricep Extension	4x10 reps	rest: 30s
Barbell Reverse Curl	4x10 reps	rest: 30s
Cable Cross-Over	4x10 reps	rest: 30s
Elliptical Training	4x10 reps	rest: 30s
Machine Ab Crunch	4x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 30s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 30s

Abs 15 exercises, 2 hrs 30 mins

Elliptical Training	4x10 reps	rest: 30s
Parallel Bar Hip Raise	4x10 reps	rest: 30s
Machine Ab Crunch	4x10 reps	rest: 30s
Barbell Reverse Curl	4x10 reps	rest: 30s
Barbell Upright Row	4x10 reps	rest: 30s
Dumbbell Seated Curl	4x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 30s
Preacher Curl Machine	4x10 reps	rest: 30s
Cable Wood Chop	4x10 reps	rest: 30s
Cable Kneeling Crunch	4x10 reps	rest: 30s
EZ Bar Curl	4x10 reps	rest: 30s
Stability Ball Trunk Rotation	4x10 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 30s
Elliptical Training	4x10 reps	rest: 30s
Dumbbell Decline Bench Press	4x10 reps	rest: 30s

T B B -1 18 exercises, 1 hr 47 mins

Bodyweight Lunge	4x10 reps	rest: 30s
Jump Squat	4x10 reps	rest: 30s
Mountain Climber	4x10 reps	rest: 30s
Bodyweight Rear Lunge	4x10 reps	rest: 30s
Bodyweight Squat	4x10 reps	rest: 30s
Single-Leg Squat	4x10 reps	rest: 30s
Kneeling Hip Extension	4x10 reps	rest: 30s
Rocket Jump	4x10 reps	rest: 30s
Leg Swing	4x10 reps	rest: 30s
Depth Jump Leap	4x10 reps	rest: 30s
Double-Leg Butt Kick	4x10 reps	rest: 30s
Star Jump	4x10 reps	rest: 30s
Toe Touch Stretch	4x10 reps	rest: 30s
Alternating Diagonal Leg Bound	4x10 reps	rest: 30s
Side Hop-Sprint	4x10 reps	rest: 30s
Half Locust	4x10 reps	rest: 30s
Single-Leg Calf Raise	4x10 reps	rest: 30s
Band Seated Calf Stretch	4x10 reps	rest: 30s