Rookie routine

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3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

In this routine you keep the weight a little lower. However you are performing the exercises SLOW and in a very CONTROLLED movement. Use a 30X20 tempo; this means the eccentric portion of the exercise is 3 seconds and the concentric portion of the exercise is 2 seconds. For exemple when you curl it is 3 seconds down and 2 seconds up.

When you begin feel comfortable with the exercises, you can put on more weight and increase the tempo of the exercises.

Day 1
Day 2
Day 3

Back, Arms & Abs 9 exercises, 0 min

Barbell Bent-Over Row	4x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 45s
Cable Shoulder Extension	4x10 reps	rest: 45s
Barbell Curl	4x10 reps	rest: 45s
Cable Shoulder Extension	4x10 reps	rest: 45s
Machine Dip	3x12 reps	rest: 30s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 45s
Cable Side Bend	4x10 reps	rest: 45s
	3x20 reps	rest: 10s

Chest, Shoulder & Abs 7 exercises, 0 min

Machine Bench Press	3x12 reps	rest: 30s
Machine Shoulder Press	3x12 reps	rest: 30s
Machine Fly	3x12 reps	rest: 30s
Smith Machine Shrug	4x10 reps	rest: 45s
Dumbbell Lateral Raise	4x10 reps	rest: 45s
Cable Kneeling Crunch	4x10 reps	rest: 45s
	3x20 reps	rest: 10s

Legs, Cardio & Abs 7 exercises, 0 min

Barbell Clean and Jerk	4x10 reps	rest: 30s
Dumbbell Lunge	4x10 reps	rest: 30s
Machine Leg Press	4x10 reps	rest: 30s
Machine Leg Extension	3x10 reps	rest: 30s
Machine Seated Leg Curl	3x12 reps	rest: 30s
Machine Calf Raise	3x12 reps	rest: 30s
Air Bike	3x12 reps	rest: 30s