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Jan 22nd 2023

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Addy

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9 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Addy workout

Workout 1 13 exercises, 0 min

Hanging Leg Raise	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell One-Arm Floor Press	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s

Workout 2 9 exercises, 0 min

Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Cuban Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s

Workout 3 10 exercises, 0 min

Air Bike	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Barbell Incline Bench Pull	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Workout 5 10 exercises, 0 min

Smith Machine Squat	3x8 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s

Back Day 14 exercises, 0 min

Alternating Heel Touch	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Machine Assisted Chin-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s

Back Day 2 10 exercises, 0 min

Machine Assisted Pull-Up	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Rope Seated Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s

Chest Day 2 14 exercises, 0 min

Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell One-Arm Floor Press	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s

Leg Day 13 exercises, 0 min

Air Bike	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s

Shoulder Day 11 exercises, 0 min

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Dumbbell Cuban Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s