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4 Day Plan plus Core day

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Mar 20th 2023

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4 Day Plan plus Core 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

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Arms 12 exercises, 0 min

	Preacher Curl Machine	2x12 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
	Cable Bicep Curl	3x12 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
	Cable Rope Hammer Curl	3x12 reps	rest: 60s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s
	EZ Bar Curl	2x12 reps	rest: 60s
	Dumbbell Seated Tricep Press	3x12 reps	rest: 60s
	Dumbbell Incline Hammer Curl	3x12 reps	rest: 60s
	EZ Bar Decline Close Grip Skull Crusher	2x12 reps	rest: 60s
	Weight Plate Hand Squeeze	2x15 reps	rest: 60s
	Cable Tricep Kickback	3x12 reps	rest: 60s

Back and Shoulders 12 exercises, 0 min

	Machine Reverse Fly	3x12 reps	rest: 30s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
	Cable Rope Face Pull	3x15 reps	rest: 60s
	Smith Machine Shrug	2x15 reps	rest: 60s
	Cable Seated Row	3x12 reps	rest: 60s
	Cable Upright Row	3x12 reps	rest: 60s
	Machine Shoulder Press	3x12 reps	rest: 60s
	Cable Pulldown (Underhand)	3x10 reps	rest: 60s
	Barbell Front Raise	2x12 reps	rest: 60s
	Cable Shoulder Extension	3x12 reps	rest: 60s
	Smith Machine Good Morning	3x12 reps	rest: 60s

Chest 8 exercises, 0 min

	Barbell Bench Press	3x12 reps	rest: 60s
	Barbell Incline Bench Press	3x12 reps	rest: 60s
	Machine Fly	3x10 reps	rest: 60s
	Dumbbell Pullover	2x12 reps	rest: 60s
	Dumbbell Bench Press	3x15 reps	rest: 60s
	Dumbbell Incline Bench Press (Hammer Grip)	3x12 reps	rest: 60s
	Cable Mid Chest Crossover	3x12 reps	rest: 60s
	Leverage Decline Chest Press	2x12 reps	rest: 60s

Core 9 exercises, 0 min

	Leverage Machine Iso Row	3x12 reps	rest: 60s
	Push-Up	3x15 reps	rest: 60s
	Bodyweight Wall Squat	2x16 reps	rest: 60s
	Leverage Machine High Row	2x15 reps	rest: 60s
	Hanging Knee Raise	3x18 reps	rest: 60s
	Back Hyperextension	3x18 reps	rest: 60s
	Machine Shoulder Press	2x12 reps	rest: 60s
	Cable Crunch	3x12 reps	rest: 60s
	Cable Upward Chop	2x15 reps	rest: 60s

Legs 9 exercises, 0 min

	Machine Leg Extension	3x15 reps	rest: 60s
	Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	Machine Leg Press	4x12 reps	rest: 60s
	Calf Press On Leg Press	3x12 reps	rest: 60s
	Cable Pull Through	2x15 reps	rest: 60s
	Machine Hip Abduction	2x12 reps	rest: 60s
	Machine Hip Adduction	2x12 reps	rest: 60s
	Kettlebell Goblet Squat	3x12 reps	rest: 60s
	Cable Leg Kickback	2x12 reps	rest: 60s

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