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Hank D

MichaelIrwin

Mar 21st 2023

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Hank D

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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

Let’s goooooo

Day 2
Day 4
Day 1
Day 3

Upper Body 1 7 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 120s
	Barbell Bent-Over Row	3x8 reps	rest: 120s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s

Lower Body 1 7 exercises, 0 min

	Barbell Romanian Deadlift	3x8 reps	rest: 120s
	Machine Leg Press	3x8 reps	rest: 120s
	Kettlebell Goblet Squat	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
	Weight Plate Russian Twist	3x8 reps	rest: 60s

Upper Body 2 7 exercises, 0 min

	Machine Assisted Pull-Up	3x8 reps	rest: 120s
	Barbell Military Press (Seated)	3x8 reps	rest: 120s
	Cable Seated Row	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	EZ Bar Curl	3x8 reps	rest: 60s
	EZ Bar Tricep Extension	3x8 reps	rest: 60s

Lower Body 2 7 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 120s
	Dumbbell Reverse Lunge	3x8 reps	rest: 90s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Calf Press On Leg Press	3x8 reps	rest: 60s
	Cross Body Crunch	3x8 reps	rest: 60s
	Dumbbell Side Bend	3x8 reps	rest: 60s

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