EthanYang

Aug 23rd 2018

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weight lifting

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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

Fitness and losing weight

Chest 6 exercises, 1 hr 34 mins

Biceps triceps and legs 10 exercises, 1 hr 58 mins

EZ Bar Curl	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Elliptical Training	3x8 reps	rest: 60s

Back 6 exercises, 1 hr 35 mins

Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Barbell Clean From Blocks	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable One-Arm Seated Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Step Machine	3x8 reps	rest: 60s

Legs 6 exercises, 1 hr 34 mins

Shoulder 6 exercises, 1 hr 35 mins

Barbell Clean and Jerk	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Cable One-Arm Reverse Fly	3x8 reps	rest: 60s
Rowing	3x8 reps	rest: 60s

Biceps triceps and legs 10 exercises, 1 hr 58 mins

EZ Bar Curl	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Indoor Cycling	3x8 reps	rest: 60s