alma84

Sep 25th 2022

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Alma’s summer workout plan

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6 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1 8 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 60s
Hip Abduction	3x8 reps	rest: 60s
Barbell Single-Leg Squat	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Rope Seated Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s

Workout 2 9 exercises, 0 min

Machine Shoulder Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Shoulder Press (Reverse Grip)	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Donkey Calf Raise	3x8 reps	rest: 60s

Workout 3 6 exercises, 0 min

Workout 4 9 exercises, 0 min

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s

Workout 5 9 exercises, 0 min

Full body 13 exercises, 0 min

Machine Incline Chest Press	3x8 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Seated Glute Stretch	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Donkey Calf Raise	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s