erik

Jan 27th 2018

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original basic

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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

biceps, back,abs 9 exercises, 1 hr 6 mins

chest,triceps,abs 8 exercises, 56 mins

Barbell Bench Press	5x8 reps	rest: 30s
Barbell Incline Bench Press	5x8 reps	rest: 30s
Machine Fly	5x8 reps	rest: 30s
	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	5x8 reps	rest: 30s
Barbell Tricep Extension (Supine)	5x8 reps	rest: 30s
Machine Assisted Dip	5x8 reps	rest: 30s
Machine Ab Crunch	1x100 reps	rest: 0s

legs 10 exercises, 1 hr 8 mins

biceps, back,neck 9 exercises, 1 hr 0 min

	5x8 reps	rest: 30s
	5x8 reps	rest: 30s
Barbell Curl	5x8 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	5x8 reps	rest: 30s
Leverage Machine High Row	5x8 reps	rest: 30s
Leverage Machine Iso Row	5x8 reps	rest: 30s
Cable Seated Row	5x8 reps	rest: 30s
	5x8 reps	rest: 30s
	5x8 reps	rest: 30s

chest,triceps,abs 7 exercises, 51 mins

Dumbbell Bench Press	5x8 reps	rest: 30s
Dumbbell Incline Bench Press	5x8 reps	rest: 30s
Cable Cross-Over	5x8 reps	rest: 30s
	5x8 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	5x8 reps	rest: 30s
Machine Assisted Dip	5x8 reps	rest: 30s
Decline Crunch	1x100 reps	rest: 0s

Jacuzzi 0 exercises, 0 min

shoulders, wrist 7 exercises, 48 mins

Dumbbell Lateral Raise	5x8 reps	rest: 30s
Machine Shoulder Press	5x8 reps	rest: 30s
Smith Machine Shrug	5x8 reps	rest: 30s
Dumbbell Upright Row	5x8 reps	rest: 30s
Barbell Wrist Curl (Palms Up)	5x8 reps	rest: 30s
Barbell Wrist Curl (Palms Down)	5x8 reps	rest: 30s
Wrist Roller	5x8 reps	rest: 30s