Wes & Linc’s Traditional Strength Plan

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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

Basic

New Workout 12 exercises, 0 min

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Parallel Bar Leg Raise	3x15 reps	rest: 60s
Cable Pallof Press with Rotation	3x15 reps	rest: 60s
Decline Bench Ab Reach	3x15 reps	rest: 60s
Oblique Crunch	3x15 reps	rest: 60s

New Workout 13 exercises, 0 min

Machine Shoulder Press	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Cable Bent-Over Lateral Pulley	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x10 reps	rest: 60s
Dumbbell One-Arm Preacher Hammer Curl	3x10 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
V-Up	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s

New Workout 13 exercises, 0 min

Machine Leg Press	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Hack Squat	3x10 reps	rest: 60s
Machine Single-Leg Extension	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Crunch	3x10 reps	rest: 60s
Leg Raise	3x10 reps	rest: 60s
Oblique Crunch	3x10 reps	rest: 60s