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JULIE SPITT

Aserud

Sep 19th 2022

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JULIE SPITT

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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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Monday
Tuesday
Wednesday
Thursday
Friday

GLUTES 6 exercises, 0 min

	Bridge	4x8 reps	rest: 30s
	Barbell Squat	3x10 reps	rest: 30s
	Cable Pull Through	3x12 reps	rest: 30s
	Cable Leg Kickback	3x8 reps	rest: 30s
	Barbell Lunge	3x10 reps	rest: 30s
	Cable Hip Abduction	3x8 reps	rest: 30s

UPPER BODY 6 exercises, 0 min

	Barbell Deadlift	3x10 reps	rest: 30s
	Barbell Incline Bench Press	4x12 reps	rest: 30s
	Barbell Shoulder Press	3x10 reps	rest: 30s
	Barbell Bent-Over Row	4x8 reps	rest: 30s
	Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 30s
	Plank	4x8 reps	rest: 30s

QUADS&GLUTES 5 exercises, 0 min

	Machine Leg Extension	3x8 reps	rest: 30s
	Dumbbell Reverse Lunge	3x10 reps	rest: 30s
	Cable Pull Through	4x10 reps	rest: 30s
	Barbell Hip Thrust	3x8 reps	rest: 30s
	Dumbbell Step-Up	4x12 reps	rest: 30s

UPPER BODY 6 exercises, 0 min

	Barbell Deadlift	3x10 reps	rest: 30s
	Barbell Bench Press	3x15 reps	rest: 30s
	Dumbbell Seated Shoulder Press	3x12 reps	rest: 30s
	Barbell Bent-Over Row	3x10 reps	rest: 30s
	Cable Seated Row	3x15 reps	rest: 30s
	Plank	4x8 reps	rest: 30s

GLUTES 6 exercises, 0 min

	Bridge	4x8 reps	rest: 30s
	Barbell Squat	3x12 reps	rest: 30s
	Cable Pull Through	4x12 reps	rest: 30s
	Cable Leg Kickback	3x10 reps	rest: 30s
	Barbell Lunge	4x10 reps	rest: 30s
	Cable Hip Abduction	3x10 reps	rest: 30s

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