TM phase 1 Chest

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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 Day 7 exercises, 1 hr 3 mins

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s

Back day 7 exercises, 1 hr 3 mins

Barbell Deadlift	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Dumbbell Rear Deltoid Row	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s
Barbell Preacher Curl	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s

Shoulder Day 5 exercises, 44 mins

Leg Day 7 exercises, 1 hr 2 mins

Barbell Deep Squat	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Smith Machine Bulgarian Split Squat	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Smith Machine Reverse Calf Raise	4x10 reps	rest: 60s
Machine Calf Press	4x10 reps	rest: 60s