abhijeetvdsh

Nov 25th 2022

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2022-23

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6 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

6 Day Double frequency

Chest Shoulder Tricep 10 exercises, 0 min

Machine Fly	3x15 reps	rest: 60s
Barbell Bench Press	3x15 reps	rest: 60s
Cable Lower Chest Raise	3x15 reps	rest: 60s
Dumbbell Seated Arnold Press	3x15 reps	rest: 60s
Machine Shoulder Press	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x15 reps	rest: 60s
Machine Assisted Pull-Up	3x15 reps	rest: 60s

Back & bicep 10 exercises, 0 min

Cable Pulldown (Underhand)	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x15 reps	rest: 60s
Dumbbell Bicep Curl	3x15 reps	rest: 60s
Dumbbell Hammer Curl	3x15 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s
Machine Assisted Chin-Up	3x15 reps	rest: 60s

Legs & Abs 8 exercises, 0 min

Chest Tricep Shoulders 9 exercises, 0 min

Dumbbell Bench Press	3x15 reps	rest: 60s
Dumbbell Fly	3x15 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell Front Raise	3x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Machine Assisted Dip	3x15 reps	rest: 60s
Machine Assisted Chin-Up	3x15 reps	rest: 60s

Back & Bicep 9 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Cable One-Arm Row	3x15 reps	rest: 60s
Cable One-Arm Row	3x15 reps	rest: 60s
Barbell Deadlift	3x15 reps	rest: 60s
Machine Reverse Fly	3x15 reps	rest: 60s
Barbell Curl	3x15 reps	rest: 60s
Barbell Preacher Curl	3x15 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x15 reps	rest: 60s
Machine Assisted Pull-Up	3x15 reps	rest: 60s

Leg & Abs 9 exercises, 0 min