Akanshajain

Jun 4th 2018

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Beginer4her-byRajat

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Quads&shoulders 13 exercises, 1 hr 58 mins

	1x8 reps	rest: 5s
Elliptical Training	1x8 reps	rest: 15s
Superman	3x8 reps	rest: 60s
Machine Seated Leg Curl	4x15 reps	rest: 60s
Bodyweight Squat	3x15 reps	rest: 60s
Kettlebell Goblet Squat	3x15 reps	rest: 60s
Machine Leg Press	4x15 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s
Machine Shoulder Press	4x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 60s
Dumbbell Alternating Front Raise	4x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s

Chest&Triceps 11 exercises, 1 hr 52 mins

	3x15 reps	rest: 5s
Treadmill Running	3x15 reps	rest: 15s
Back Hyperextension	4x15 reps	rest: 60s
Machine Bench Press	4x15 reps	rest: 60s
Machine Fly	4x15 reps	rest: 60s
Smith Machine Incline Bench Press	4x15 reps	rest: 60s
Cable Cross-Over	4x15 reps	rest: 60s
Bench Dip	4x15 reps	rest: 60s
Dumbbell Seated Tricep Press	4x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x15 reps	rest: 60s

Back&Biceps 11 exercises, 1 hr 22 mins

	1x8 reps	rest: 5s
Indoor Cycling	1x8 reps	rest: 10s
Leg Raise	3x15 reps	rest: 60s
Kneeling Hip Extension	3x15 reps	rest: 60s
Kettlebell Alternating Row	3x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Bicep Curl	3x15 reps	rest: 60s
Barbell Curl	3x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Hamstrings&Shoulder 13 exercises, 1 hr 39 mins

	1x8 reps	rest: 5s
Elliptical Training	1x8 reps	rest: 10s
Superman	3x15 reps	rest: 60s
Stability Ball Hamstring Curl to Bridge	3x15 reps	rest: 60s
Hip Flexor Stretch	3x8 reps	rest: 60s
Dumbbell Lunge	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Barbell Hip Thrust	3x15 reps	rest: 60s
Barbell Clean Deadlift	3x8 reps	rest: 60s
Machine Shoulder Press	3x15 reps	rest: 60s
Machine Reverse Fly	3x15 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s

Chest&Triceps 9 exercises, 1 hr 10 mins

	1x8 reps	rest: 5s
Treadmill Running	1x8 reps	rest: 10s
Back Hyperextension	3x15 reps	rest: 60s
Smith Machine Bench Press	3x15 reps	rest: 60s
Smith Machine Incline Bench Press	3x15 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Dumbbell Seated Tricep Press	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x15 reps	rest: 60s

Lats&biceps 9 exercises, 2 hrs 4 mins