srimal.s

Jul 5th 2018

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Srimal's Lifts

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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

Legs 6 exercises, 1 hr 7 mins

Chest & Abs 13 exercises, 1 hr 19 mins

Push-Up	3x15 reps	rest: 20s
Dumbbell Bench Press	4x10 reps	rest: 45s
Dumbbell Fly	4x8 reps	rest: 45s
Dumbbell Incline Bench Press	4x10 reps	rest: 45s
Barbell Bench Press	4x8 reps	rest: 45s
Machine Fly	4x12 reps	rest: 10s
Machine Bench Press	4x10 reps	rest: 10s
Plank	3x8 reps	rest: 40s
Crunch	3x8 reps	rest: 30s
Alternating Heel Touch	4x8 reps	rest: 30s
Leg Raise	3x8 reps	rest: 30s
Machine Ab Crunch	4x8 reps	rest: 40s
Dumbbell Side Bend	3x8 reps	rest: 40s

Shoulders 5 exercises, 1 hr 1 min

Treadmill Running	1x0 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 40s
Dumbbell Alternating Deltoid Raise	4x10 reps	rest: 40s
Smith Machine Shoulder Press	4x10 reps	rest: 40s
Machine Shoulder Press	4x10 reps	rest: 40s

Back & Biceps 9 exercises, 1 hr 6 mins

Barbell Deadlift	4x8 reps	rest: 60s
Machine Assisted Pull-Up	4x12 reps	rest: 40s
Barbell Row	4x8 reps	rest: 40s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 40s
Cable Upper Row	4x12 reps	rest: 40s
Barbell Curl	3x12 reps	rest: 40s
Dumbbell Alternating Incline Curl	3x12 reps	rest: 40s
Barbell Preacher Curl	3x12 reps	rest: 25s
Preacher Curl Machine	3x12 reps	rest: 40s

Triceps 8 exercises, 1 hr 11 mins

Treadmill Running	1x0 reps	rest: 30s
Tricep Side Stretch	1x10 reps	rest: 40s
Tricep Stretch	1x10 reps	rest: 40s
Tricep Push-Up	3x10 reps	rest: 40s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 40s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 40s
Dumbbell Tricep Extension	4x10 reps	rest: 40s
Machine Tricep Extension	4x10 reps	rest: 40s

Chest & Abs 14 exercises, 1 hr 28 mins

Push-Up	3x8 reps	rest: 20s
Dumbbell Bench Press	4x10 reps	rest: 40s
Dumbbell Fly	4x8 reps	rest: 40s
Dumbbell Incline Bench Press	4x8 reps	rest: 40s
Barbell Bench Press	4x8 reps	rest: 40s
Cable Lower Chest Raise	4x8 reps	rest: 40s
Machine Fly	4x8 reps	rest: 20s
Machine Bench Press	4x8 reps	rest: 20s
Crunch	4x10 reps	rest: 40s
Leg Pull-In	4x10 reps	rest: 40s
Leg Raise	4x10 reps	rest: 40s
Parallel Bar Hip Raise	3x10 reps	rest: 40s
Parallel Bar Leg Raise	3x10 reps	rest: 40s
Weighted Side Bend	4x8 reps	rest: 35s