Sam's plan
IV_Epro avatar IV_Epro
Dec 5th 2022
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Sam's plan

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push ( chest/ triceps/ shoulder)  11 exercises, 1 hr 28 mins
Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

4x10,8,8,6 reps

rest: 75s audio icon
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Barbell Bench Press exercise demonstration
Barbell Bench Press

4x10,8,8,6 reps

rest: 75s audio icon
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Cable Lower Chest Raise exercise demonstration
Cable Lower Chest Raise

4x10,8,8,6 reps

rest: 75s audio icon
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Cable Tricep Pushdown (Rope) exercise demonstration
Cable Tricep Pushdown (Rope)

3x10 reps

rest: 75s audio icon
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Cable Rope Overhead Tricep Extension exercise demonstration
Cable Rope Overhead Tricep Extension

3x10 reps

rest: 75s audio icon
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Dumbbell One-Arm Tricep Kickback exercise demonstration
Dumbbell One-Arm Tricep Kickback

3x10 reps

rest: 75s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x12 reps

rest: 60s audio icon
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Dumbbell Front Raise exercise demonstration
Dumbbell Front Raise

3x12 reps

rest: 60s audio icon
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Machine Reverse Fly exercise demonstration
Machine Reverse Fly

3x10 reps

rest: 75s audio icon
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Machine Shoulder Press exercise demonstration
Machine Shoulder Press

2x12 reps

rest: 75s audio icon
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Decline Crunch exercise demonstration
Decline Crunch

2x25 reps

rest: 50s audio icon
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pull ( back , biceps)  8 exercises, 1 hr 2 mins
Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x10 reps

rest: 75s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

3x10 reps

rest: 75s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

3x10 reps

rest: 75s audio icon
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T Bar Row exercise demonstration
T Bar Row

3x10 reps

rest: 75s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

3x10 reps

rest: 75s audio icon
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Dumbbell Incline Curl exercise demonstration
Dumbbell Incline Curl

3x10 reps

rest: 75s audio icon
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Cable Bicep Curl exercise demonstration
Cable Bicep Curl

3x10 reps

rest: 75s audio icon
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Barbell Preacher Curl exercise demonstration
Barbell Preacher Curl

3x10 reps

rest: 75s audio icon
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Leg day  8 exercises, 1 hr 1 min
Barbell Squat exercise demonstration
Barbell Squat

3x10 reps

rest: 75s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

3x10 reps

rest: 75s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

3x10 reps

rest: 75s audio icon
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Machine Seated Leg Curl exercise demonstration
Machine Seated Leg Curl

3x10 reps

rest: 75s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

3x10 reps

rest: 75s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

3x10 reps

rest: 75s audio icon
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Machine Hip Abduction exercise demonstration
Machine Hip Abduction

3x10 reps

rest: 75s audio icon
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Dumbbell Lunge exercise demonstration
Dumbbell Lunge

3x10 reps

rest: 75s audio icon
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