AJ Contact Sports 2

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

AJ Contact sports rutina para grupo competitivo, materiales disponibles y pesos disponibles, segunda rutina cuerpo completo, trabajos seleccionados específicos y generales

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Monday
Tuesday

Workout Day #1 9 exercises, 0 min

Dumbbell Bent-Over Row	3x12 reps	rest: 45s
Bench Push-Up	3x12 reps	rest: 45s
Dumbbell Lunge	3x12 reps	rest: 45s
Dumbbell Around the World	3x12 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 45s
Jump Squat	3x12 reps	rest: 45s
Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 45s
Bench Dip	3x12 reps	rest: 45s
Dumbbell Calf Raise	3x12 reps	rest: 45s

Workout Day #2 9 exercises, 0 min

Dumbbell Bench Press	3x12 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 45s
Barbell Step-Up	3x12 reps	rest: 45s
Dumbbell One-Arm Fly	3x12 reps	rest: 45s
Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 45s
Dumbbell Deadlift	3x12 reps	rest: 45s
Cable Bicep Curl (Close Grip)	3x12 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 45s
Dumbbell Shoulder Press	3x12 reps	rest: 45s

Workout Day #3 9 exercises, 0 min

Dumbbell Deep Push-Up	3x12 reps	rest: 45s
Chin-Up	3x12 reps	rest: 45s
Barbell Single-Leg Squat	3x12 reps	rest: 45s
	3x12 reps	rest: 45s
	3x12 reps	rest: 45s
Kettlebell Dead Clean	3x12 reps	rest: 45s
Dumbbell Bicep Curl	3x12 reps	rest: 45s
Cable Shoulder Extension	3x12 reps	rest: 45s
Dumbbell Reverse Fly with External Rotation	3x12 reps	rest: 45s