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yassirmosawi

Nov 28th 2017

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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

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back and triceps 9 exercises, 58 mins

	Barbell Deadlift	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Machine Lat Pulldown	3x8 reps	rest: 60s
	Machine Seated Row	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
	Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
	Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s

chest and biceps 9 exercises, 1 hr 0 min

	Smith Machine Bench Press	3x8 reps	rest: 60s
	Smith Machine Incline Bench Press	3x8 reps	rest: 60s
	Smith Machine Decline Bench Press	3x8 reps	rest: 60s
	Cable Straight Arm Crossover	3x8 reps	rest: 60s
	Dumbbell Concentration Curl	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Barbell Spider Curl	3x8 reps	rest: 60s
	Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
	Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s

leg and shoulder 10 exercises, 1 hr 4 mins

	Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
	Machine Reverse Fly	3x8 reps	rest: 60s
	Smith Machine Shoulder Press	3x8 reps	rest: 60s
	Cable Rear Lateral Raise	3x8 reps	rest: 60s
	Barbell Front Raise	3x8 reps	rest: 60s
	Hack Squat	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s

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