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5AMC

Alex.360

Nov 28th 2022

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5AMC

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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

5AMC

Upper body 7 exercises, 0 min

	Machine Assisted Chin-Up	4x12 reps	rest: 45s
	Machine Lat Pulldown	4x12 reps	rest: 45s
	Machine Seated Row	4x12 reps	rest: 45s
	Cable Seated Row	4x12 reps	rest: 45s
	Plank	3x8 reps	rest: 45s
	Bird Dog	2x24 reps	rest: 45s
	Back Stretch	1x1 reps	rest: 45s

cardio 5 exercises, 0 min

	Running	1x0 reps	rest: 45s
	Back Stretch	1x1 reps	rest: 45s
	Plank	3x8 reps	rest: 45s
	Barbell Bench Press (Close Grip)	4x12 reps	rest: 45s
	Machine Bicep Curl	4x12 reps	rest: 60s

Lower body 6 exercises, 0 min

	Machine Leg Press	4x12 reps	rest: 60s
	Machine Seated Leg Curl	4x12 reps	rest: 60s
	Machine Calf Press	4x12 reps	rest: 60s
	Crunch	4x12 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Band Cross-Over	2x24 reps	rest: 60s

cardio 5 exercises, 0 min

	Running	1x0 reps	rest: 45s
	Back Stretch	1x1 reps	rest: 45s
	Plank	3x8 reps • 30s	rest: 45s
	Barbell Bench Press (Close Grip)	4x12 reps	rest: 45s
	Machine Bicep Curl	4x12 reps	rest: 45s

Upper body Copy 7 exercises, 0 min

	Machine Assisted Chin-Up	3x8 reps	rest: 60s
	Machine Lat Pulldown	3x8 reps	rest: 60s
	Machine Seated Row	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Bird Dog	3x8 reps	rest: 60s
	Back Stretch	3x8 reps	rest: 60s

Park run Copy 1 exercises, 0 min

1x0 reps • 30m

rest: 60s

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