Treyning Day

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

We got these biceps by lifting children out of poverty

Pull Day 1 8 exercises, 55 mins

Push Day 1 8 exercises, 52 mins

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Legs Day 1 8 exercises, 53 mins

Pull Day 2 8 exercises, 54 mins

Barbell Deadlift	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s

Push Day 2 8 exercises, 53 mins

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Legs Day 2 6 exercises, 40 mins