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Week routine

matheusbelniowski

Aug 18th 2022

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Week routine

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5 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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A- Chest Day 7 exercises, 0 min

	Dumbbell Incline Bench Press	4x10,10,8,8 reps	rest: 60s
	Barbell Bench Press	4x10,10,8,8 reps	rest: 60s
	Dumbbell Fly	4x10,10,8,8 reps	rest: 60s
	Cable Cross-Over	4x10,10,8,8 reps	rest: 60s
	Cable Mid Chest Crossover	4x10,10,8,8 reps	rest: 60s
	Cable Lower Chest Raise	4x10,10,8,8 reps	rest: 60s
	Dumbbell Lateral Raise	4x10,10,8,8 reps	rest: 60s

B- Leg Day 6 exercises, 0 min

	Machine Leg Extension	4x10,10,8,8 reps	rest: 60s
	Machine Leg Press	4x10,10,8,8 reps	rest: 60s
	Barbell Single-Leg Squat	4x10,10,8,8 reps	rest: 60s
	Barbell Squat	4x10,10,8,8 reps	rest: 165s
	Machine Seated Leg Curl	4x10,10,8,8 reps	rest: 60s
	Machine Seated Calf Raise	4x10,10,8,8 reps	rest: 75s

C- Back Day 6 exercises, 0 min

	Cable Lat Pulldown (Wide Grip)	4x10,10,8,8 reps	rest: 60s
	Machine Assisted Pull-Up	4x10,10,8,8 reps	rest: 60s
	Cable V Bar Pulldown	4x10,10,8,8 reps	rest: 60s
	Barbell Bent-Over Row	4x10,10,8,8 reps	rest: 60s
	Dumbbell One-Arm Row	4x10,10,8,8 reps	rest: 60s
	Cable Seated Row	4x10,10,8,8 reps	rest: 60s

D- Biceps Day 6 exercises, 0 min

	Dumbbell Alternating Hammer Curl	4x10,10,8,8 reps	rest: 60s
	Dumbbell Concentration Curl	4x10,10,8,8 reps	rest: 60s
	Machine Assisted Dip	4x10,10,8,8 reps	rest: 60s
	Dual Cable Triceps Extension	4x10,10,8,8 reps	rest: 45s
	Cable Tricep Pushdown (Rope)	4x10,10,8,8 reps	rest: 60s
	Barbell Preacher Curl	4x10,10,8,8 reps	rest: 60s

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