Gold's New - RM

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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

Glutes, Thighs, Abs 15 exercises, 1 hr 46 mins

Back, Biceps, Cardio 9 exercises, 1 hr 18 mins

Barbell Deadlift	3x10 reps	rest: 30s
Pull-Up	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 30s
Machine Seated Row	4x10 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 30s
Barbell Curl	3x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 30s
Dumbbell Hammer Curl	3x8 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 30s

REST 0 exercises, 0 min

Glutes, Thighs, Abs 16 exercises, 1 hr 52 mins

Chest, Triceps, Cardio 7 exercises, 1 hr 5 mins

Barbell Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Fly	3x10 reps	rest: 30s
Machine Inner Chest Press	3x10 reps	rest: 30s
Machine Fly	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 30s

Glutes, Shoulders, Abs 14 exercises, 1 hr 40 mins

Bridge	4x8 reps	rest: 30s
Single-Leg Glute Bridge	4x15 reps	rest: 30s
Glute Kickback	4x15 reps	rest: 30s
Flutter Kick	4x15 reps	rest: 30s
Cable Hip Abduction	4x15 reps	rest: 30s
Machine Shoulder Press	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 30s
Air Bike	4x20 reps	rest: 30s
Dumbbell Side Bend	4x20 reps	rest: 30s
Sit-Up	4x20 reps	rest: 30s
Crunch	4x20 reps	rest: 30s
Plank	4x8 reps	rest: 30s
Leg Raise	4x20 reps	rest: 30s