catalin6

Oct 14th 2018

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Program 5 zile

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Spate + Abdomen 8 exercises, 50 mins

Biceps + Triceps + Abdomen 12 exercises, 1 hr 18 mins

Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s

Picioare + Abdomen 12 exercises, 1 hr 18 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Weighted Hanging Knee Raise	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s

Piept + Antebrat 11 exercises, 1 hr 9 mins

Umeri + Trapez + Abdomen 11 exercises, 1 hr 8 mins

Barbell Shrug	3x8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s