RP program

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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

Chest Focused Upper 5 exercises, 36 mins

Quad Focus Lower 5 exercises, 42 mins

Barbell Squat	3x5 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Machine Single-Leg Curl	3x12 reps	rest: 60s
Smith Machine Reverse Calf Raise	6x12 reps	rest: 60s
Parallel Bar Hip Raise	4x12 reps	rest: 60s

Arms Focused Upper 5 exercises, 38 mins

EZ Bar Tricep Extension	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s

Glute Focus Lower 5 exercises, 35 mins

Back Focused Upper 5 exercises, 41 mins

Cable Lat Pulldown (Wide Grip)	3x14 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x14 reps	rest: 60s
Dumbbell One-Arm Row	3x14 reps	rest: 60s
Dumbbell Incline Curl	3x14 reps	rest: 60s
Cable Preacher Curl	3x14 reps	rest: 60s

Ham Calf Shoulder Focused 5 exercises, 39 mins

Dumbbell Stiff-Leg Deadlift	3x12 reps	rest: 60s
Bodyweight Calf Raise	3x25 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Cable Rope Face Pull	3x16 reps	rest: 60s
Dumbbell Shoulder Shrug	3x16 reps	rest: 60s