CRobs Plan

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Rest Tuesday, Thursday and alternate Saturday and Sunday

Day 1 13 exercises, 1 hr 39 mins

Elliptical Training	0x0 reps	rest: 5s
Barbell Bench Press	5x5 reps	rest: 45s
Dumbbell Bench Press	4x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	1x25 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 45s
Machine Fly	4x12 reps	rest: 45s
Cable Tricep Pushdown (Rope)	1x25 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 45s
Plank	4x8 reps	rest: 45s
Cable Tricep Pushdown (Rope)	1x25 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	1x25 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 20s

Day 2 12 exercises, 1 hr 49 mins

Day 3 12 exercises, 1 hr 49 mins

Day 4 13 exercises, 2 hrs 16 mins

Elliptical Training	0x0 reps	rest: 5s
Barbell Bench Press (Close Grip)	5x5 reps	rest: 45s
Dumbbell Incline Bench Press	4x8 reps	rest: 45s
Machine Fly	5x10 reps	rest: 45s
Machine Lateral Shoulder Raise	10x10 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 45s
Dumbbell One-Arm Lateral Raise	4x12 reps	rest: 45s
Cable Shoulder Extension	10x10 reps	rest: 45s
Machine Dip	10x10 reps	rest: 45s
Machine Ab Crunch	5x10 reps	rest: 45s
Plank	4x8 reps	rest: 45s
Rowing	0x0 reps	rest: 10s
Step Machine	0x0 reps	rest: 10s