3-Day Split Program Week 1-2

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back and Shoulders 6 exercises, 51 mins

Dumbbell One-Arm Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 30s
Cable Seated Row	4x10 reps	rest: 60s
Barbell Military Press	3x12 reps	rest: 120s
Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 30s
Dumbbell Upright Row	4x10 reps	rest: 60s

Lower Body and Abs 8 exercises, 1 hr 7 mins

Chest and Arms 9 exercises, 1 hr 14 mins

Barbell Bench Press	3x12 reps	rest: 120s
Machine Fly	4x10 reps	rest: 60s
Machine Incline Chest Press	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Cable Bicep Curl	4x10 reps	rest: 0s
Cable Shoulder Extension	4x10 reps	rest: 60s
Frog Sit-Up	4x20 reps	rest: 0s
Barbell Glute Bridge	4x20 reps	rest: 60s