Workout 2019 Jan-June

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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

Shoulders and Traps 10 exercises, 1 hr 4 mins

Cable Internal Rotation	3x8 reps	rest: 60s
Cable External Rotation	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Cable Shrug (Supine)	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s

Arms 8 exercises, 52 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s