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3 day mix

mohdano

Mar 10th 2018

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3 day mix

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Wednesday
Thursday
ANY

day1 7 exercises, 1 hr 9 mins

	Barbell Bench Press	4x12 reps	rest: 60s
	Barbell Bent-Over Row	4x10 reps	rest: 60s
	Barbell Military Press	4x12 reps	rest: 60s
	Barbell Squat	4x8 reps	rest: 60s
	EZ Bar Curl	4x15 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x20 reps	rest: 60s
	Hanging Knee Raise	3x30 reps	rest: 60s

day2 7 exercises, 1 hr 5 mins

	Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
	Dumbbell Alternating Seated Curl	4x10 reps	rest: 60s
	Dumbbell Incline Bench Press	4x12 reps	rest: 60s
	Dumbbell Tricep Extension	4x20 reps	rest: 60s
	Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
	Machine Leg Press	4x15 reps	rest: 60s
	Machine Ab Crunch	1x30 reps	rest: 60s

day3 7 exercises, 1 hr 11 mins

	Air Bike	3x30 reps	rest: 60s
	Barbell Skull Crusher (Reverse Grip)	4x15 reps	rest: 60s
	Barbell Preacher Curl	4x12 reps	rest: 60s
	Dumbbell Bent-Over Row	4x10 reps	rest: 60s
	Dumbbell Lateral Raise	4x20 reps	rest: 60s
	Machine Calf Raise	4x20 reps	rest: 60s
	Dumbbell Incline Fly	4x12 reps	rest: 60s

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