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faridinnit

Aug 5th 2023

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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

Enter your routine description

Monday
Tuesday
Wednesday
Thursday

Workout 1 7 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Barbell Military Press	3x8 reps	rest: 60s
	T Bar Prone Row	3x8 reps	rest: 60s
	Cable Reverse Fly	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Cable Tricep Extension	3x8 reps	rest: 60s

Workout 2 7 exercises, 0 min

	Barbell Deep Squat	3x10 reps	rest: 60s
	Barbell Romanian Deadlift	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Hip Abduction	3x10 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s

Workout 3 7 exercises, 0 min

	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
	Weighted Tricep Dip	3x10 reps	rest: 60s
	Dumbbell Rear Deltoid Row	3x7 reps	rest: 60s
	Dumbbell Lateral Raise	3x15 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s

Workout 4 7 exercises, 0 min

	Barbell Deadlift	3x3 reps	rest: 240s
	Dumbbell Walking Lunge	3x10 reps	rest: 150s
	Machine Single-Leg Extension	3x15 reps	rest: 120s
	Machine Single-Leg Curl	3x15 reps	rest: 120s
	Machine Hip Abduction	3x15 reps	rest: 120s
	Machine Calf Raise	3x8 reps	rest: 60s
	Dumbbell Side Bend	3x8 reps	rest: 60s

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