alfathiand

Dec 18th 2018

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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

LEG A 11 exercises, 1 hr 42 mins

LEG B 7 exercises, 1 hr 3 mins

PULL A 12 exercises, 1 hr 54 mins

PULL B 8 exercises, 1 hr 4 mins

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable V Bar Pulldown	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s

PUSH A 14 exercises, 2 hrs 11 mins

Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Cable Upright Row	4x12 reps	rest: 60s
Cable Front Raise	4x12 reps	rest: 60s
Cable Lateral Raise	4x12 reps	rest: 60s
Machine Bench Press	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Machine Shoulder Press	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s

PUSH B 9 exercises, 1 hr 19 mins

Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Shoulder Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Machine Bench Press	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Machine Shoulder Press	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 60s