5days week all body parts

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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

This workout is 5 days workout with each part per day. So there is a lot of time to regenerate.
+ saturday with cardio + abs.

shoulders 5 exercises, 53 mins

Barbell Military Press (Seated)	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 90s
Dumbbell Reverse Fly	4x10 reps	rest: 90s
Dumbbell Shoulder Shrug	4x10 reps	rest: 90s

chest 5 exercises, 55 mins

Barbell Bench Press	4x10 reps	rest: 90s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Fly	4x10 reps	rest: 90s
Barbell Decline Bench Press	4x10 reps	rest: 90s
Push-Up	4x10 reps	rest: 90s

legs 5 exercises, 55 mins

arms+abs 9 exercises, 1 hr 35 mins

EZ Bar Curl	4x10 reps	rest: 90s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 90s
Dumbbell Incline Hammer Curl	4x10 reps	rest: 90s
Bench Dip	4x10 reps	rest: 90s
Cable Bicep Curl	4x10 reps	rest: 90s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 90s
Parallel Bar Hip Raise	4x10 reps	rest: 90s
Bench Crunch	4x10 reps	rest: 90s
Stability Ball Pull-In	4x10 reps	rest: 90s

back 7 exercises, 1 hr 16 mins

cardio + abs circuit training 5 exercises, 2 hrs 12 mins