Ibiza Body

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Basic workout routine to introduce weightlifting for a beginner

Legs 12 exercises, 1 hr 20 mins

Dumbbell Lunge	3x10 reps	rest: 60s
Barbell Standing Calf Raise	3x10 reps	rest: 60s
Machine Calf Press	3x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x10 reps	rest: 60s
Kettlebell One-Arm Swing	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Kettlebell One-Arm Clean	3x8 reps	rest: 60s
Barbell Glute Bridge	3x10 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Bodyweight Squat	3x8 reps	rest: 60s
Single-Leg Glute Bridge	3x10 reps	rest: 60s

Back and Biceps 9 exercises, 1 hr 4 mins

Barbell Deadlift	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s

Chest and Triceps 13 exercises, 2 hrs 26 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Shoulders and Abs 11 exercises, 1 hr 13 mins

Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Crunch	3x10 reps	rest: 60s
Weight Plate Rotation	3x10 reps	rest: 60s
Leg Raise	3x10 reps	rest: 60s
Alternating Heel Touch	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s