Jan 9th 2024

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Ashley

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6 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Weekly tone and strength

Back & Biceps 13 exercises, 0 min

Machine Lat Pulldown	3x12,10,8 reps	rest: 30s
Cable Seated Row	3x12,10,8 reps	rest: 30s
Cable V-Bar Row	3x12,10,8 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 30s
Cable Reverse Curl	3x8 reps	rest: 30s
Machine Assisted Pull-Up	3x5 reps	rest: 30s
Dumbbell Bent-Over Reverse Fly	3x12,10,8 reps	rest: 30s
	3x8 reps	rest: 30s
Dumbbell One-Arm Row	3x12,10,8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 30s
Rowing	1x8 reps	rest: 30s
Elliptical Training	1x8 reps	rest: 30s

Legs 13 exercises, 0 min

Smith Machine Squat	3x5 reps	rest: 30s
Machine Calf Raise	3x12 reps	rest: 45s
Smith Machine Split Squat	3x8 reps	rest: 30s
Barbell Glute Bridge	3x5 reps	rest: 30s
Barbell Bulgarian Split Squat	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
Kettlebell Goblet Squat	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
Dumbbell Step-Up	3x8 reps	rest: 30s
Cable Leg Kickback	3x12,10,8 reps	rest: 30s
Machine Hip Abduction	3x12,10,8 reps	rest: 30s
Machine Hip Adduction	3x12,10,8 reps	rest: 30s
Elliptical Training	1x8 reps	rest: 30s

Chest & Tris 10 exercises, 0 min

	3x8 reps	rest: 30s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 30s
Dumbbell Fly	3x8 reps	rest: 30s
Dumbbell Bench Press	3x8 reps	rest: 30s
Machine Fly	3x8 reps	rest: 30s
Machine Bench Press	3x8 reps	rest: 30s
Elliptical Training	1x8 reps	rest: 30s

Legs 2 13 exercises, 0 min

Smith Machine Squat	3x8 reps	rest: 30s
Machine Calf Raise	3x8 reps	rest: 45s
Smith Machine Split Squat	3x8 reps	rest: 30s
Barbell Glute Bridge	3x8 reps	rest: 30s
Barbell Bulgarian Split Squat	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
Kettlebell Goblet Squat	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
Dumbbell Step-Up	3x8 reps	rest: 30s
Cable Leg Kickback	3x8 reps	rest: 30s
Machine Hip Abduction	3x8 reps	rest: 30s
Machine Hip Adduction	3x8 reps	rest: 30s
Elliptical Training	1x8 reps	rest: 30s

Abs and Cardio 6 exercises, 0 min

Shoulder 6 exercises, 0 min

	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell Front Raise	3x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Dumbbell Seated Arnold Press	3x10 reps	rest: 30s
Machine Reverse Fly	3x12,10,8 reps	rest: 30s