Nikos Jim

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6 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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Hard 9 exercises, 0 min

Dumbbell Incline Bench Press	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s

Medium 8 exercises, 0 min

Dumbbell Incline Bench Press	2x10 reps	rest: 60s
	2x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Dumbbell Fly	2x10 reps	rest: 60s
Cable Seated Row	2x10 reps	rest: 60s
Decline Crunch	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s

Easy 9 exercises, 0 min

Dumbbell Incline Bench Press	1x10 reps	rest: 60s
	1x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Dip	1x10 reps	rest: 60s
Cable Seated Row	1x10 reps	rest: 60s
Hanging Leg Raise	1x10 reps	rest: 60s
Dumbbell Lateral Raise	1x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	1x10 reps	rest: 60s

Hard 8 exercises, 0 min

	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Decline Crunch	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s

Medium 9 exercises, 0 min

	2x10 reps	rest: 60s
Dumbbell Incline Bench Press	2x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Dip	2x10 reps	rest: 60s
Cable Seated Row	2x10 reps	rest: 60s
Hanging Leg Raise	2x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	2x10 reps	rest: 60s

Easy 8 exercises, 0 min

	1x10 reps	rest: 60s
Dumbbell Incline Bench Press	1x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Dumbbell Fly	1x10 reps	rest: 60s
Cable Seated Row	1x10 reps	rest: 60s
Decline Crunch	1x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	1x10 reps	rest: 60s

Super easy 12 exercises, 0 min

Dumbbell Incline Bench Press	1x10 reps	rest: 60s
	1x10 reps	rest: 60s
Dumbbell Walking Lunge	1x10 reps	rest: 60s
Dumbbell Calf Raise	1x10 reps	rest: 60s
Dip	1x10 reps	rest: 60s
Cable Seated Row	1x10 reps	rest: 60s
Dumbbell Fly	1x10 reps	rest: 60s
Hanging Leg Raise	1x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	1x10 reps	rest: 60s
Dumbbell Lateral Raise	1x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	1x10 reps	rest: 60s
Decline Crunch	1x10 reps	rest: 60s