mannasah

Aug 23rd 2022

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summer body mannasah WK1

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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

Chest Day 9 exercises, 0 min

Barbell Bench Press	4x10 reps	rest: 45s
Cable Mid Chest Crossover	4x10 reps	rest: 60s
Cable Upper Chest Crossover	4x10 reps	rest: 60s
Cable Decline Chest Fly	4x10 reps	rest: 60s
Dumbbell One-Arm Incline Chest Press	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Machine Incline Chest Press	4x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 45s

Arms and triceps 10 exercises, 0 min

Dumbbell Alternating Bicep Curl	4x10 reps	rest: 45s
Dumbbell Inner Bicep Curl	4x10 reps	rest: 45s
Preacher Curl Machine	4x10 reps	rest: 45s
Dumbbell One-Arm Preacher Curl	4x10 reps	rest: 45s
Cable Bicep Curl	4x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 45s
Dumbbell Concentration Curl	4x10 reps	rest: 45s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 45s
Weighted Tricep Dip	4x10 reps	rest: 45s
Machine Single-Leg Press	4x10 reps	rest: 60s

Shoulders / Triceps/ Back 10 exercises, 0 min

Dumbbell Seated Shoulder Press	4x10 reps	rest: 30s
Smith Machine Shoulder Press	4x10 reps	rest: 30s
Cable Shoulder Press	4x10 reps	rest: 30s
Cable Deltoid Raise	4x10 reps	rest: 30s
Machine Back Extension	4x10 reps	rest: 30s
Cable Reverse Fly	4x10 reps	rest: 30s
Cable Rope Seated Row	1x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 30s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 30s
Cable Incline Tricep Extension	4x10 reps	rest: 30s

Leg Day + Biceps 9 exercises, 0 min

Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s
Machine Calf Press	4x10 reps	rest: 60s
Barbell Squat	4x10 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	4x10 reps	rest: 60s
Sit-Up	4x10 reps	rest: 60s
Crunch	4x10 reps	rest: 60s

Full Body 10 exercises, 0 min

Barbell Bench Press	4x10 reps	rest: 30s
Barbell Incline Bench Press	4x10 reps	rest: 30s
Barbell Preacher Curl	4x10 reps	rest: 30s
Smith Machine Rear Shoulder Press	4x10 reps	rest: 30s
Machine Leg Press	4x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 30s
Machine Fly	4x10 reps	rest: 30s
Plank	4x10 reps	rest: 30s
Weight Plate Russian Twist	4x10 reps	rest: 45s
Decline Crunch	4x10 reps	rest: 45s