jmckay14

Aug 12th 2022

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jmckay14's 5 day

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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

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Arms 11 exercises, 0 min

Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Shoulders 11 exercises, 0 min

Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s

Legs/Chest 8 exercises, 0 min

Barbell Squat	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s

Back 9 exercises, 0 min

Legs/Chest 9 exercises, 0 min