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Getting In Shape

piercem2

Jul 20th 2018

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Getting In Shape

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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

For the Sousa Section

Chest and Back 6 exercises, 26 mins

	Dumbbell Bench Press	3x8 reps	rest: 15s
	Push-Up	3x8 reps	rest: 60s
	Rear Pull-Up (Wide Grip)	3x2 reps	rest: 20s
	Dumbbell One-Arm Upright Row	3x8 reps	rest: 10s
	Dumbbell Fly	3x8 reps	rest: 15s
	Chin-Up (Close Grip)	3x4 reps	rest: 20s

Abs 5 exercises, 14 mins

	Boat Pose	1x8 reps	rest: 45s
	Cross Body Crunch	3x8 reps	rest: 5s
	Plank	1x8 reps	rest: 30s
	Side Plank	1x8 reps	rest: 30s
	Reverse Crunch	3x8 reps	rest: 10s

Shoulders and Arms 8 exercises, 34 mins

	Dumbbell Lateral Raise	3x8 reps	rest: 10s
	Dumbbell Upright Row	3x8 reps	rest: 15s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 15s
	Barbell Military Press	3x8 reps	rest: 15s
	Dumbbell Bicep Curl	3x8 reps	rest: 15s
	Dumbbell Seated Tricep Press	3x8 reps	rest: 15s
	Dumbbell Concentration Curl	3x8 reps	rest: 15s
	Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 15s

Abs 5 exercises, 14 mins

	Boat Pose	1x8 reps	rest: 45s
	Cross Body Crunch	3x8 reps	rest: 5s
	Plank	1x8 reps	rest: 30s
	Side Plank	1x8 reps	rest: 30s
	Reverse Crunch	3x8 reps	rest: 10s

Chest and Back 6 exercises, 26 mins

	Dumbbell Bench Press	3x8 reps	rest: 15s
	Push-Up	3x8 reps	rest: 60s
	Rear Pull-Up (Wide Grip)	3x2 reps	rest: 20s
	Dumbbell Fly	3x8 reps	rest: 10s
	Dumbbell One-Arm Upright Row	3x8 reps	rest: 15s
	Chin-Up (Close Grip)	3x4 reps	rest: 20s

Shoulders and Arms 8 exercises, 34 mins

	Dumbbell Lateral Raise	3x8 reps	rest: 10s
	Dumbbell Upright Row	3x8 reps	rest: 15s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 15s
	Barbell Military Press	3x8 reps	rest: 15s
	Dumbbell Bicep Curl	3x8 reps	rest: 15s
	Dumbbell Seated Tricep Press	3x8 reps	rest: 15s
	Dumbbell Concentration Curl	3x8 reps	rest: 15s
	Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 15s

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