xingweishi

Aug 29th 2022

TRY IT OUT

DOWNLOAD

Rich's Plan

DOWNLOADS/VIEWS: 0/50

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Enter your routine description

Chest/Cardio 13 exercises, 0 min

Dumbbell Incline Bench Press	4x10 reps	rest: 0s
Dumbbell Bench Press	3x10 reps	rest: 0s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Incline One Arm Hammer Press	3x12 reps	rest: 0s
Cable Lower Chest Raise	3x12 reps	rest: 0s
	3x6 reps	rest: 0s
Dumbbell Lunge	3x4 reps	rest: 0s
Mountain Climber	3x5 reps	rest: 60s
	3x8 reps	rest: 25s
Machine Inner Chest Press	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Machine Assisted Pull-Up	1x8 reps	rest: 60s

Back/Shoulder 12 exercises, 0 min

Machine Assisted Pull-Up	1x8 reps	rest: 60s
Machine Lat Pulldown	4x10 reps	rest: 0s
Cable Seated Row	3x10 reps	rest: 0s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Barbell Rack Pull	3x5 reps	rest: 0s
Dumbbell Alternating Posterior Fly (Stability Ball)	3x10 reps	rest: 0s
Barbell Military Press (Seated)	4x8 reps	rest: 0s
Dumbbell Seated Arnold Press	4x8 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Barbell Shrug	3x10 reps	rest: 0s
Machine Shoulder Press	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s

Legs/Abs 18 exercises, 0 min

Chest/Light Shoulder 13 exercises, 0 min

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 0s
Cable Cross-Over	3x10 reps	rest: 0s
Dumbbell Incline One Arm Hammer Press	3x12 reps	rest: 0s
Cable Lower Chest Raise	3x8 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 0s
Dumbbell Seated Arnold Press	3x8 reps	rest: 0s
Cable One-Arm Lateral Raise	3x8 reps	rest: 0s
Machine Back Extension	3x8 reps	rest: 60s
Machine Assisted Pull-Up	1x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Leverage Shoulder Press	3x8 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s

Biceps/Triceps/Light Cardio 12 exercises, 0 min

EZ Bar Curl	4x8 reps	rest: 0s
Dumbbell One-Arm Hammer Press	4x8 reps	rest: 0s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 0s
Dumbbell Concentration Curl	4x8 reps	rest: 0s
Cable Shoulder Extension	4x8 reps	rest: 0s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 0s
Cable Tricep Kickback	3x8 reps	rest: 0s
Running	1x8 reps • 120s	rest: 120s
Machine Back Extension	3x8 reps	rest: 60s
Machine Assisted Pull-Up	1x8 reps	rest: 60s
Machine Seated Tricep Dip	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s