Alisha’s really good plan

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7 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back / Biceps recovery version 8 exercises, 0 min

	1x8 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Machine Assisted Pull-Up	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s

Quads / Calves recovery version 8 exercises, 0 min

Triceps / Chest reco 7 exercises, 0 min

	1x8 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 15s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s

Glutes / Hammies reco 7 exercises, 0 min

	1x1 reps • 10s	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
	1x8 reps	rest: 60s

Full Body 8 exercises, 0 min

Re-work legs 0 exercises, 0 min

[2022-04-28] Workout 5 exercises, 0 min

Kettlebell Turkish Get-Up Squat	3x8 reps	rest: 60s
Stability Ball Hamstring Contract Relax	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Dumbbell Seated Single-Leg Calf Raise	3x8 reps	rest: 60s
Band Shoulder Press (Stability Ball)	3x8 reps	rest: 60s