Soheima’s training plan

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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

Don’t sweat if you miss a day, and if you don’t feel like you can finish a workout what counts is you showed up for yourself! Never beat yourself up, we’re learning here so remember to give yourself grace.
-Coach Amanda ?

Monday
Tuesday
Wednesday
Thursday
Friday

Upper body (back, bis & cardio ) 9 exercises, 0 min

Dumbbell Lateral Raise	3x10 reps	rest: 25s
Dumbbell One-Arm Row	3x10 reps	rest: 25s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 25s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 25s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 25s
Cable Seated Row	3x10 reps	rest: 25s
Back Hyperextension	3x10 reps	rest: 25s
Cable Rope Deltoid Row	3x10 reps	rest: 25s
Treadmill Running	3x8 reps	rest: 60s

Leg day 8 exercises, 0 min

Machine Leg Curl (Prone)	3x10 reps	rest: 25s
Machine Leg Press	3x10 reps	rest: 25s
Hack Squat	3x10 reps	rest: 25s
Machine Hip Abduction	3x10 reps	rest: 25s
Bench Hip Thrust	3x10 reps	rest: 25s
Cable Leg Kickback	3x10 reps	rest: 25s
Barbell Bulgarian Split Squat	3x10 reps	rest: 25s
Machine Leg Extension	3x10 reps	rest: 25s

Full body 12 exercises, 0 min

Cable Seated Row	3x10 reps	rest: 25s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 25s
Leverage Incline Chest Press	3x10 reps	rest: 25s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 25s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 25s
Machine Shoulder Press	3x10 reps	rest: 25s
Dumbbell Alternating Front Raise	3x10 reps	rest: 25s
Dumbbell One-Arm Shoulder Press	3x10 reps	rest: 25s
Machine Leg Extension	3x10 reps	rest: 25s
Hack Squat	3x10 reps	rest: 25s
Bench Hip Thrust	3x10 reps	rest: 25s
Machine Leg Extension	3x10 reps	rest: 25s

Upper body (shoulders, back & Cardio) 8 exercises, 0 min

Machine Shoulder Press	3x10 reps	rest: 25s
Dumbbell Front Raise	3x10 reps	rest: 25s
Dumbbell One-Arm Shoulder Press	3x10 reps	rest: 25s
Dumbbell Tricep Extension	3x10 reps	rest: 25s
Leverage Machine Iso Row	3x10 reps	rest: 25s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 25s
Dumbbell One-Arm Row	3x10 reps	rest: 25s
Indoor Cycling	3x10 reps	rest: 30s

Glute focused 7 exercises, 0 min

Machine Single-Leg Press	3x10 reps	rest: 25s
Cable Leg Kickback	3x10 reps	rest: 25s
Machine Leg Curl (Prone)	3x10 reps	rest: 25s
Bench Hip Thrust	3x10 reps	rest: 25s
Machine Hip Adduction	3x10 reps	rest: 25s
Smith Machine Squat	3x10 reps	rest: 25s
Barbell Bulgarian Split Squat	3x10 reps	rest: 25s