roger_kri

Nov 3rd 2017

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Noob 'n Proud

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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

Abs 3 exercises, 20 mins

Noob 'n' Proud 1 10 exercises, 59 mins

Barbell Squat	3x8 reps	rest: 45s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Chin-Up	3x8 reps	rest: 45s
Barbell Deadlift	3x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 45s
Barbell Hip Thrust	3x8 reps	rest: 45s
Dumbbell Rear Delt Row	3x8 reps	rest: 45s
EZ Bar Curl	3x8 reps	rest: 45s
EZ Bar Tricep Extension	3x8 reps	rest: 45s
Machine Calf Raise	3x8 reps	rest: 45s

Cardio 1 exercises, 1 hr 31 mins

1x0 reps

rest: 90s

Noob 'n' Proud 2 10 exercises, 57 mins

	3x8 reps	rest: 45s
Barbell Bench Press	3x8 reps	rest: 45s
Chin-Up	3x8 reps	rest: 45s
Barbell Deadlift	3x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 45s
Barbell Hip Thrust	3x8 reps	rest: 45s
Dumbbell Rear Delt Row	3x8 reps	rest: 45s
EZ Bar Curl	3x8 reps	rest: 45s
EZ Bar Tricep Extension	3x8 reps	rest: 45s
Machine Calf Raise	3x8 reps	rest: 45s

Abs 3 exercises, 20 mins

Noob 'n' Proud 1 10 exercises, 59 mins

Barbell Squat	3x8 reps	rest: 45s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Chin-Up	3x8 reps	rest: 45s
Barbell Deadlift	3x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 45s
Barbell Hip Thrust	3x8 reps	rest: 45s
Dumbbell Rear Delt Row	3x8 reps	rest: 45s
EZ Bar Curl	3x8 reps	rest: 45s
EZ Bar Tricep Extension	3x8 reps	rest: 45s
Machine Calf Raise	3x8 reps	rest: 45s

Cardio 1 exercises, 1 hr 31 mins

1x0 reps

rest: 90s

Noob 'n' Proud 2 10 exercises, 57 mins

	3x8 reps	rest: 45s
Barbell Bench Press	3x8 reps	rest: 45s
Chin-Up	3x8 reps	rest: 45s
Barbell Deadlift	3x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 45s
Barbell Hip Thrust	3x8 reps	rest: 45s
Dumbbell Rear Delt Row	3x8 reps	rest: 45s
EZ Bar Curl	3x8 reps	rest: 45s
EZ Bar Tricep Extension	3x8 reps	rest: 45s
Machine Calf Raise	3x8 reps	rest: 45s

Abs 3 exercises, 20 mins

Cardio 1 exercises, 1 hr 31 mins

1x0 reps

rest: 90s

Noob 'n' Proud 1 10 exercises, 59 mins

Barbell Squat	3x8 reps	rest: 45s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Chin-Up	3x8 reps	rest: 45s
Barbell Deadlift	3x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 45s
Barbell Hip Thrust	3x8 reps	rest: 45s
Dumbbell Rear Delt Row	3x8 reps	rest: 45s
EZ Bar Curl	3x8 reps	rest: 45s
EZ Bar Tricep Extension	3x8 reps	rest: 45s
Machine Calf Raise	3x8 reps	rest: 45s

Abs 3 exercises, 20 mins

Noob 'n' Proud 2 10 exercises, 57 mins

	3x8 reps	rest: 45s
Barbell Bench Press	3x8 reps	rest: 45s
Chin-Up	3x8 reps	rest: 45s
Barbell Deadlift	3x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 45s
Barbell Hip Thrust	3x8 reps	rest: 45s
Dumbbell Rear Delt Row	3x8 reps	rest: 45s
EZ Bar Curl	3x8 reps	rest: 45s
EZ Bar Tricep Extension	3x8 reps	rest: 45s
Machine Calf Raise	3x8 reps	rest: 45s