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My Custom Routine

novgrl1

Dec 30th 2022

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My Custom Routine

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

https://www.muscleandstrength.com/workouts/12-week-fat-destroyer

Day 1
Day 2
Day 4
Day 5

Upper A 5 exercises, 0 min

	Smith Machine Incline Bench Press	3x8 reps	rest: 60s
	Machine Assisted Pull-Up	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Smith Machine Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x10 reps	rest: 60s

Lower A 6 exercises, 0 min

	Kettlebell Goblet Squat	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x12 reps	rest: 60s
	Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	Calf Press On Leg Press	3x15 reps	rest: 60s
	Plank	3x8 reps	rest: 30s
	Hanging Knee Raise (Rotational)	3x20 reps	rest: 60s

Upper B 6 exercises, 0 min

	Dumbbell Bench Press	3x10 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	Cable Tricep Extension	3x10 reps	rest: 60s
	Preacher Curl Machine	3x10 reps	rest: 60s

Lower B 6 exercises, 0 min

	Machine Leg Press	3x15 reps	rest: 60s
	Smith Machine Deadlift	3x8 reps	rest: 60s
	Bodyweight Rear Lunge	3x10 reps	rest: 60s
	Machine Seated Calf Raise	3x15 reps	rest: 60s
	Cable Kneeling Crunch	3x20 reps	rest: 60s
	Weight Plate Russian Twist	3x20 reps	rest: 60s

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