God KG himself

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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

This routine is basically for losing fat and gaining muscle mass at the same time.
Inspired the god..KG himself
For toning down..
1. choose any exercise n try a superset.
2. Target 15 12 10 reps per set

Monday
Tuesday
Wednesday
Thursday
Friday

chest n triceps 7 exercises, 45 mins

Bench Push-Up	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Back and biceps 7 exercises, 47 mins

Chin-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Standing Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

legs plus abs 9 exercises, 53 mins

Mountain Climber	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s

Shoulders 6 exercises, 39 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x8 reps	rest: 60s

Arms 7 exercises, 46 mins

Dumbbell Incline Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s