For my Swolemate

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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

Chest 4 exercises, 51 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 30s

Back 4 exercises, 51 mins

Active Rest 1 exercises, 2 mins

1x0 reps

rest: 60s

Shoulders 6 exercises, 1 hr 3 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 30s

Arms 7 exercises, 1 hr 11 mins

Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 30s

Legs 5 exercises, 31 mins