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Darbni workout

alzeraim2

Apr 12th 2018

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Darbni workout

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

chest trips shoulder 8 exercises, 1 hr 56 mins

	Machine Bench Press	3x14 reps	rest: 60s
	Machine Fly	3x14 reps	rest: 60s
	Leverage Decline Chest Press	3x14 reps	rest: 60s
	Machine Shoulder Press	3x14 reps	rest: 60s
	Dumbbell Lateral Raise	3x14 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x14 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x14 reps	rest: 60s
	Road Cycling	1x0 reps	rest: 60s

core cardio 5 exercises, 1 hr 25 mins

	Crunch	3x8 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
	Running	1x0 reps	rest: 60s

back arms 8 exercises, 1 hr 56 mins

	Cable Lat Pulldown (Wide Grip)	3x14 reps	rest: 60s
	Machine Seated Row	3x14 reps	rest: 60s
	Cable Seated Row	3x14 reps	rest: 60s
	Machine Fly	3x14 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x14 reps	rest: 60s
	Dumbbell Bicep Curl	3x14 reps	rest: 60s
	Dumbbell Hammer Curl	3x14 reps	rest: 60s
	Indoor Cycling	1x0 reps	rest: 60s

cardio running 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

legs 5 exercises, 1 hr 36 mins

	Machine Leg Extension	3x18 reps	rest: 60s
	Machine Leg Press	3x18 reps	rest: 60s
	Machine Seated Leg Curl	3x18 reps	rest: 60s
	Machine Leg Curl (Prone)	3x18 reps	rest: 60s
	Indoor Cycling	1x0 reps	rest: 60s

cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

core cardio 5 exercises, 1 hr 25 mins

	Crunch	3x8 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
	Road Cycling	1x0 reps	rest: 60s

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