AidenBrown's 3 Day Plan

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

3 Day Routine with swimming and utilising other gym facilities on rest days to help speed up recovery. This plan will change as my fitness level changes. This plan is personalised and tailored to my preference, time and fitness levels.

Chest, Shoulders & Triceps 6 exercises, 37 mins

Barbell Bench Press	3x10,12 reps • 60s	rest: 60s
Dumbbell Fly	3x10,12 reps • 60s	rest: 60s
Barbell Decline Bench Press	3x10,12 reps • 60s	rest: 60s
Barbell Shoulder Press	3x10,12 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x10,12 reps • 60s	rest: 60s
Dumbbell Tricep Extension	3x10,12 reps • 60s	rest: 60s

Rest Day Swim + Spa 4 exercises, 42 mins

Swimming	2x0 reps • 300s	rest: 60s
	1x0 reps • 600s	rest: 0s
	1x0 reps • 600s	rest: 0s
	1x0 reps • 600s	rest: 0s

Back & Biceps 5 exercises, 31 mins

Cable Seated Row	3x10,12 reps • 60s	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10,12 reps • 60s	rest: 60s
Cable V Bar Pulldown	3x10,12 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	3x10,12 reps • 60s	rest: 60s
Dumbbell One-Arm Preacher Curl	3x10,12 reps • 60s	rest: 60s

Rest Day Swim + Spa 4 exercises, 42 mins

Swimming	2x0 reps • 300s	rest: 60s
	1x0 reps • 600s	rest: 0s
	1x0 reps • 600s	rest: 0s
	1x0 reps • 600s	rest: 0s

Legs, Abs & Core 9 exercises, 31 mins

Parallel Bar Hip Raise	2x10,12 reps • 30s	rest: 30s
Leg Raise	2x10,12 reps • 30s	rest: 30s
Alternating Heel Touch	2x10,12 reps • 30s	rest: 30s
Scissor Kick	2x10,12 reps • 30s	rest: 30s
Leg Pull-In	2x10,12 reps • 30s	rest: 30s
Sit-Up	2x10,12 reps • 30s	rest: 30s
Machine Leg Extension	3x10,12 reps • 60s	rest: 60s
Machine Leg Press	3x10,12 reps • 60s	rest: 60s
Machine Calf Raise	3x10,12 reps • 60s	rest: 60s

Cardio + Spa 5 exercises, 1 hr 29 mins

Treadmill Running	4x0 reps • 300s	rest: 30s
Swimming	4x0 reps • 300s	rest: 30s
	1x0 reps • 900s	rest: 0s
	1x0 reps • 900s	rest: 0s
	1x0 reps • 900s	rest: 0s