Cami12

Oct 2nd 2022

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The Grind

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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

Grind mode

Legs + (Heavy) Biceps 8 exercises, 0 min

Bodyweight Squat	4x8 reps	rest: 30s
Barbell Bicep Curl (Wide Grip)	4x12 reps	rest: 30s
Machine Leg Press	3x10 reps	rest: 30s
Barbell Spider Curl	4x10 reps	rest: 30s
Smith Machine Reverse Calf Raise	4x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Preacher Curl Machine	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s

Rest (Light core workout as an option) 0 exercises, 0 min

Chest + (Light) Triceps 6 exercises, 0 min

Barbell Bench Press	4x10 reps	rest: 30s
Dumbbell Incline Bench Press (Palms in)	4x10 reps	rest: 30s
Cable Shoulder Extension	3x12 reps	rest: 30s
Dumbbell Decline Fly	3x12 reps	rest: 30s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 30s
Barbell Decline Bench Press	3x10 reps	rest: 30s

Back + (Light) Biceps 8 exercises, 0 min

Cable Seated Row	2x10 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	2x10 reps	rest: 30s
Barbell Bent-Over Row	2x10 reps	rest: 30s
Dumbbell Hammer Curl	3x12 reps	rest: 30s
Barbell Deadlift	2x10 reps	rest: 30s
Barbell Preacher Curl	3x10 reps	rest: 30s
Cable Shoulder Extension	2x10 reps	rest: 30s
Dumbbell Concentration Curl	3x12 reps	rest: 30s

Core + Forearms + Calves + Cardio 10 exercises, 0 min

Crunch	3x12 reps	rest: 30s
Hanging Leg Raise	3x12 reps	rest: 30s
Weight Plate Russian Twist	0x15 reps	rest: 30s
Crunch	20x0 reps	rest: 30s
Plank	3x8 reps	rest: 30s
Barbell Wrist Curl (Palms Up)	3x0 reps	rest: 30s
Machine Seated Calf Raise	3x15 reps	rest: 30s
Barbell Wrist Curl (Palms Down)	3x0 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x15 reps	rest: 30s
Walking	1x8 reps • 1500s	rest: 60s

Shoulders + (Heavy) Triceps 9 exercises, 0 min

Dumbbell Seated Tricep Press	4x10 reps	rest: 30s
Barbell Military Press	4x10 reps	rest: 30s
Bench Dip	4x10 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	4x12 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	4x12 reps	rest: 30s
Weight Plate Front Raise	4x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 30s
Dumbbell Reverse Fly	4x12 reps	rest: 30s
Barbell Shrug	3x10 reps	rest: 30s

Core + (Light) Cardio 6 exercises, 0 min