vu.john.t

Sep 7th 2018

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Routine 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/Biceps 1 8 exercises, 52 mins

Barbell Deadlift	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Dumbbell Incline Spider Curl	3x8 reps	rest: 60s

Back/Biceps 2 8 exercises, 50 mins

Chest/Shoulders/Triceps 1 7 exercises, 44 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Chest/Shoulders/Triceps 2 6 exercises, 39 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Pull-Up (Hammer Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Chest/Shoulders/Triceps 3 9 exercises, 57 mins

Barbell Decline Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Bench Press (Reverse Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Leverage Machine Shrug	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Legs 8 exercises, 52 mins