DerekCramer

Aug 30th 2018

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Dereks first workout routine

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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

This 6 day a week is an all in one that focuses on every muscle group and all around cardio. This is my first full week back in the gym in 14 years and I am truly testing my abilities. Each day targets 2 muscle groups. Each cardio is specific per group.

chest and shoulders 11 exercises, 2 hrs 8 mins

Treadmill Running	1x0 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps	rest: 60s

triceps and biceps 10 exercises, 2 hrs 0 min

Indoor Cycling	1x0 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s

legs & swimming 6 exercises, 1 hr 34 mins

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Swimming	1x0 reps	rest: 60s

abs and back 12 exercises, 2 hrs 11 mins

Decline Crunch	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Rowing	1x0 reps	rest: 60s

chest & lower legs 9 exercises, 1 hr 53 mins

Barbell Bench Press	3x8 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Step Machine	1x0 reps	rest: 60s