Copy of 3 Day - My Custom Routine

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Lose weight and increase strength. Start with an warm up. Then, 30-40 mins High intensity, incremental weight lifting. On last set try to go after failure. The split is push pull legs. The length of this routine is about 6 months. Every now and then ( two weeks) do a full body day and focus on weak points. You should complement with exercise at home with rubber bands and body weight until failure.

Day 1
Day 2
Day 3

Workout 1- Pull 6 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x12 reps • 60s	rest: 60s
Chin-Up (Close Grip)	3x12 reps • 60s	rest: 60s
Machine Vertical Row (Close Grip)	3x12 reps • 60s	rest: 60s
EZ Bar Curl	3x8 reps • 60s	rest: 60s
Leverage Machine Shrug	3x8 reps	rest: 60s
Walking	1x0 reps	rest: 60s

Workout 2 6 exercises, 0 min

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 60s

Workout 3 8 exercises, 0 min

Cable Hip Abduction	3x8 reps	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s
Side-Lying Hip Flexor	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Running	30x0 reps	rest: 60s