sarneckikarol's 4 Day Plan

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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

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Pull 1 8 exercises, 1 hr 12 mins

Barbell Deadlift	3x5 reps	rest: 300s
Dumbbell Incline Bench Press (Palms in)	3x12 reps	rest: 90s
Leverage Machine Iso Row	3x10 reps	rest: 90s
Dumbbell Shoulder Press	3x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 60s

Push 1 8 exercises, 1 hr 5 mins

Weighted Pull-Up	3x8 reps	rest: 120s
Machine Single-Leg Extension	3x12 reps	rest: 60s
Leverage Decline Chest Press	3x10 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 90s
Cable Lateral Raise	3x12 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x15 reps	rest: 60s
Decline Crunch	3x20 reps	rest: 60s

Pull2 8 exercises, 1 hr 12 mins

Barbell Squat	3x8 reps	rest: 180s
Dumbbell Incline Bench Press	3x12 reps	rest: 180s
Machine Seated Row	3x12 reps	rest: 90s
Barbell Curl	3x12 reps	rest: 90s
Weighted Tricep Dip	3x12 reps	rest: 60s
Dumbbell Spider Curl	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Deltoid Raise	3x8 reps	rest: 60s

Arms 9 exercises, 50 mins

Barbell Military Press	1x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	2x8 reps	rest: 60s
Dumbbell Incline Curl	2x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	2x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	2x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x12 reps	rest: 60s
Cable One-Arm Bicep Curl	2x12 reps	rest: 60s