shurensly93's 4 Days Plan

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

a little bit of everything i gues. Is made for myself to use this as a reminder. No clue if this is a great workout :D

Rug & Tricep 9 exercises, 1 hr 4 mins

Cable Front Lat Pulldown (Close Grip)	4x8 reps • 60s	rest: 30s
Machine Lat Pulldown (Reverse Grip)	5x8 reps • 60s	rest: 30s
Cable Shoulder Extension	5x8 reps • 60s	rest: 30s
Barbell Deadlift	4x8 reps • 60s	rest: 30s
Cable Seated Row	5x8 reps • 60s	rest: 30s
Cable Shoulder Extension	4x8 reps • 60s	rest: 30s
Cable Tricep Pushdown (Rope)	5x8 reps • 60s	rest: 30s
Dumbbell One-Arm Tricep Extension	5x8 reps • 60s	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps • 60s	rest: 30s

Quadriceps & Kuiten 7 exercises, 1 hr 0 min

Bodyweight Squat	4x8 reps • 60s	rest: 30s
Machine Leg Press (Narrow Stance)	5x8 reps • 60s	rest: 30s
Machine Leg Extension	5x8 reps • 60s	rest: 30s
Bodyweight Lunge	4x8 reps • 60s	rest: 30s
Machine Calf Raise	5x8 reps • 60s	rest: 30s
Calf Press On Leg Press	5x8 reps • 60s	rest: 30s
Step Machine	1x0 reps • 900s	rest: 60s

Schouders & Hamstrings 8 exercises, 53 mins

Chest & Bicep 8 exercises, 57 mins

Barbell Bench Press	4x8 reps • 60s	rest: 30s
Barbell Incline Bench Press	5x8 reps • 60s	rest: 30s
Dumbbell Incline Fly	5x8 reps • 60s	rest: 30s
Cable Cross-Over	4x12 reps • 60s	rest: 30s
Dumbbell Alternating Bicep Curl	4x8 reps • 60s	rest: 30s
Barbell Preacher Curl	5x8 reps • 60s	rest: 30s
Dumbbell Hammer Curl	4x8 reps • 60s	rest: 30s
Cable Dual Overhead Curl	5x8 reps • 60s	rest: 30s