AI programme

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7 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Everyday working 4 months .Add 10000 steps per day and eat protein and you will loose fat and build muscle

Pecs - Triceps 6 exercises, 0 min

Dos Biceps 6 exercises, 0 min

Barbell Deadlift	4x10 reps	rest: 90s
Dumbbell One-Arm Row	4x10 reps	rest: 90s
Pull-Up	4x10 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 75s

ABS - Cardio - Épaules 7 exercises, 0 min

Pecs Biceps 5 exercises, 0 min

Dumbbell Bench Press	5x10 reps	rest: 80s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Fly	3x10 reps	rest: 80s
Barbell Curl	4x10 reps	rest: 75s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 85s

Jambes 4 exercises, 0 min

Dos Biceps 6 exercises, 0 min

Barbell Deadlift	5x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 75s
Cable Seated Row	4x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s

Abs Épaule 6 exercises, 0 min

Jump Rope	1x10 reps • 1000s	rest: 60s
Weighted Hanging Knee Raise	4x10 reps	rest: 70s
Machine Ab Crunch	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 75s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Walking	1x10 reps • 1000s	rest: 60s