raylajean

Feb 22nd 2023

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fit stuff by Rayla or whatever

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7 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

I made this to get back in shape as I have a heart condition and can't do much, so do with that information as you will??

Core 10 exercises, 1 hr 1 min

Back 10 exercises, 1 hr 2 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Row	3x8 reps • 60s	rest: 60s
Back Hyperextension	3x8 reps • 60s	rest: 60s
Dumbbell Bent-Over Row	3x8 reps • 60s	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps • 60s	rest: 60s
Dumbbell Deadlift	3x8 reps • 60s	rest: 60s
Cable One-Arm Seated Row	3x8 reps • 60s	rest: 60s
Cable Pulldown (Underhand)	3x8 reps • 60s	rest: 60s
Seated Rotation	3x8 reps • 60s	rest: 60s

Core 10 exercises, 1 hr 0 min

Arms & Shoulders 8 exercises, 50 mins

Dumbbell Lateral Raise	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 60s
Dumbbell Tricep Extension	3x8 reps • 60s	rest: 60s
Dip	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps • 60s	rest: 60s
Bench Dip	3x8 reps • 60s	rest: 60s
Dumbbell Bicep Curl	3x8 reps • 60s	rest: 60s
Push-Up	3x8 reps • 60s	rest: 60s

Legs 14 exercises, 1 hr 26 mins

ALL 21 exercises, 2 hrs 11 mins

Plank	3x8 reps • 60s	rest: 60s
Crunch	3x8 reps • 60s	rest: 60s
Leg Raise	3x8 reps • 60s	rest: 60s
Sit-Up	3x8 reps • 60s	rest: 60s
Leg Pull-In	3x8 reps • 60s	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Row	3x8 reps • 60s	rest: 60s
Dumbbell Deadlift	3x8 reps • 60s	rest: 60s
Cable One-Arm Seated Row	3x8 reps • 60s	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 60s
Push-Up	3x8 reps • 60s	rest: 60s
Dumbbell Hammer Curl	3x8 reps • 60s	rest: 60s
Dumbbell Bench Press	3x8 reps • 60s	rest: 60s
Machine Leg Extension	3x8 reps • 60s	rest: 60s
Bodyweight Squat	3x8 reps • 60s	rest: 60s
Cable Leg Kickback	3x8 reps • 60s	rest: 60s
Glute Kickback	3x8 reps • 60s	rest: 60s
Bodyweight Calf Raise	3x8 reps • 60s	rest: 60s
Bodyweight Lunge	3x8 reps • 60s	rest: 60s
Cable Hip Abduction	3x8 reps • 60s	rest: 60s