roel Days Plan

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0 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout Day #1 8 exercises, 1 hr 27 mins

Dumbbell Bench Press	4x12 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Machine Seated Leg Curl	3x15 reps	rest: 60s
Dumbbell One-Arm Row	4x15 reps	rest: 60s
Dumbbell Alternating Seated Curl	4x12 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x15 reps	rest: 60s
Cable Lateral Raise	5x25 reps	rest: 60s

Workout Day #2 9 exercises, 1 hr 27 mins

Machine Fly	4x15 reps	rest: 60s
Pull-Up (Hammer Grip)	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x15 reps	rest: 60s
Cable Incline Pulldown (Supine)	3x15 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	4x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x20 reps	rest: 60s
Cable Rope Face Pull	5x25 reps	rest: 60s

Workout Day #3 8 exercises, 1 hr 27 mins

Barbell Stiff-Leg Deadlift	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	5x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Cable One-Arm Seated Row	4x20 reps	rest: 60s
Barbell Side Split Squat	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x15 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x15 reps	rest: 60s
Dumbbell Lateral Raise	3x25 reps	rest: 60s