Omar189

Sep 29th 2022

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Plan A

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 3
Day 1
Day 2
Day 4

Chest and Biceps 40 exercises, 0 min

Barbell Bench Press	4x12 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Incline Chest Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Decline Bench Press	3x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Machine Dip	6x10 reps	rest: 60s
Cable Incline Pulldown (Supine)	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Cable One-Arm Bicep Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Cable Dual Overhead Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Cable Reverse Curl	3x10 reps	rest: 60s
Cable Behind the Back Wrist Curl	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Cable Wrist Curl	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Ab Crunch	15x10 reps	rest: 60s
Dragon Flag	3x10 reps	rest: 60s
	4x10 reps	rest: 60s
Cable Upward Chop	3x10 reps	rest: 60s
Parallel Bar Hip Raise	4x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s
Seated Leg Tuck	3x10 reps	rest: 60s

Legs 28 exercises, 0 min

Barbell Squat	4x10 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Smith Machine Split Squat	3x10 reps	rest: 60s
Barbell Lunge	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Smith Machine Squat	4x10 reps	rest: 60s
Hack Squat	5x10 reps	rest: 60s
Machine Hip Abduction	4x10 reps	rest: 60s
Machine Hip Adduction	4x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Machine Single-Leg Curl	3x10 reps	rest: 60s
Decline Crunch	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Cross Body Crunch	3x10 reps	rest: 60s
Weight Plate Rotation	3x10 reps	rest: 60s
Seated Leg Tuck	3x10 reps	rest: 60s
Step Machine	3x10 reps	rest: 60s
Sit-Up	3x10 reps	rest: 60s

Back and Triceps 40 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Cable Upright Row	3x10 reps	rest: 60s
T Bar Row	4x10 reps	rest: 60s
Dual Cable Triceps Extension	3x10 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Cable Rope Seated Crossover Row	3x10 reps	rest: 60s
Barbell One-Arm Row	4x10 reps	rest: 60s
Pull-Up (Hammer Grip)	3x10 reps	rest: 60s
Cable One-Arm Row	3x10 reps	rest: 60s
Cable One-Arm Seated Row	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension (Supinated)	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Cable Tricep Kickback	3x10 reps	rest: 60s
Machine Tricep Extension	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Machine Dip	3x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Ab Crunch	15x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s
Parallel Bar Hip Raise	4x10 reps	rest: 60s
Seated Leg Tuck	3x10 reps	rest: 60s
Dragon Flag	4x10 reps	rest: 60s
Weight Plate Russian Twist	3x10 reps	rest: 60s
Sit-Up	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Step Machine	3x10 reps	rest: 60s

Shoulders 40 exercises, 0 min

Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Barbell Military Press	4x10 reps	rest: 60s
Cable One-Arm Lateral Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Rear Press	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Press (Palms In)	3x10 reps	rest: 60s
Smith Machine Shoulder Press	4x10 reps	rest: 60s
Dumbbell Front Raise	3x10 reps	rest: 60s
Cable Front Raise	3x10 reps	rest: 60s
Weight Plate High Front Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Cable Upright Row	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Cable Front Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Cable Shrug	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s
Cable Wrist Curl	3x10 reps	rest: 60s
Cable Tricep Kickback	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Seated Leg Tuck	4x10 reps	rest: 60s
Parallel Bar Hip Raise	4x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s
Leg Raise with Hip Thrust	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Cable Upward Chop	3x10 reps	rest: 60s