zacvanbu's 3 Day Plan

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

From dalton

Legs and shoulders 13 exercises, 0 min

Barbell Power Clean from Blocks	4x6 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x10 reps	rest: 60s
Barbell Single-Leg Squat	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x12 reps	rest: 60s
Kettlebell Goblet Squat	4x12 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Cable Upright Row	4x12 reps	rest: 60s
Cable Rope Face Pull	4x12 reps	rest: 60s
Cable External Rotation	4x12 reps	rest: 60s

Chest and Tris 11 exercises, 0 min

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Push-Up (Wide Hand)	4x12 reps	rest: 60s
Cable Mid Chest Crossover	4x12 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Machine Seated Tricep Dip	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s

Back and bis 11 exercises, 0 min

Barbell Deadlift	4x6 reps	rest: 60s
Machine Assisted Pull-Up	4x10 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Machine Seated Row	4x10 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Dumbbell Seated Wrist Curl	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Cable Bicep Curl	4x12 reps	rest: 60s
Cable One-Arm High Curl	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s

New Workout 11 exercises, 0 min

Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Cable Mid Chest Crossover	4x12 reps	rest: 60s
V-Up	3x20 reps	rest: 60s
Rotational Crunch	3x20 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 60s