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Kenya

khauser435

May 20th 2023

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Kenya

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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

Full body low impact

Upper body and cardio 5 exercises, 0 min

	Barbell Bench Press	4x12 reps	rest: 30s
	Machine Fly	4x12 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 30s
	Cable Seated Row	4x12 reps	rest: 30s
	Step Machine	3x8 reps	rest: 90s

Lower body 6 exercises, 0 min

	Barbell Hip Thrust	4x12 reps	rest: 30s
	Barbell Squat	4x12 reps	rest: 30s
	Machine Hip Abduction	4x12 reps	rest: 30s
	Machine Hip Adduction	4x12 reps	rest: 30s
	Machine Calf Press	4x12 reps	rest: 30s
	Machine Leg Press	4x12 reps	rest: 30s

Upper body and cardio 6 exercises, 0 min

	Dumbbell Alternating Hammer Curl	4x12 reps	rest: 30s
	Preacher Curl Machine	4x12 reps	rest: 30s
	Cable Tricep Pushdown (Rope)	4x12 reps	rest: 30s
	Machine Tricep Extension	4x12 reps	rest: 30s
	Dumbbell Wrist Curl (Palms Up)	4x12 reps	rest: 30s
	Rowing	3x8 reps	rest: 90s

Light lower body 6 exercises, 0 min

	Crunch	4x25 reps	rest: 30s
	Barbell Squat	4x12 reps	rest: 30s
	Machine Seated Leg Curl	4x12 reps	rest: 30s
	Machine Leg Extension	4x12 reps	rest: 30s
	Machine Hip Abduction	4x12 reps	rest: 30s
	Machine Hip Adduction	4x12 reps	rest: 30s

Cardio and upper body 5 exercises, 0 min

	Barbell Deadlift	4x12 reps	rest: 30s
	Machine Assisted Pull-Up	4x12 reps	rest: 30s
	Preacher Curl Machine	4x12 reps	rest: 30s
	Machine Lat Pulldown	4x12 reps	rest: 30s
	Treadmill Running	3x8 reps	rest: 90s

Cardio 2 exercises, 0 min

	Elliptical Training	3x8 reps	rest: 90s
	Rowing	3x8 reps	rest: 90s

Full body 6 exercises, 0 min

	Barbell Deadlift	4x12 reps	rest: 30s
	Dumbbell Hammer Curl	4x12 reps	rest: 30s
	Barbell Incline Bench Press	4x12 reps	rest: 30s
	Dip	4x12 reps	rest: 30s
	Barbell Hip Thrust	4x12 reps	rest: 30s
	Parallel Bar Hip Raise	4x20 reps	rest: 30s

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