Allix's Personal

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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

This workout will tone your body and give you good definition, while keeping your length and size relatively the same. You'll look fit but not buff. The focus is a light weight/high repetition workout to activate the muscles without putting too much stress on your body, you will want to quit but if you keep at it, you will see the first results within 3 weeks, be it physically seeing the results, or noticing that you arent as sore, or you can start to push yourself more. This will give you a good foundation to build on for the next coming plan. Stay on this for 2.5 to 3.5 months, depending on how eager you are.

3x a week abs 7 exercises, 21 mins

Sit-Up	1x10 reps	rest: 60s
Leg Raise	1x10 reps	rest: 60s
Jackknife Sit-Up	1x10 reps	rest: 60s
Leg Pull-In	1x10 reps	rest: 60s
Toe Touches	1x10 reps	rest: 60s
Crunch with Hands Overhead	1x10 reps	rest: 60s
Plank	1x10 reps	rest: 60s

Back 5 exercises, 1 hr 6 mins

Superman	4x12 reps	rest: 120s
Dumbbell One-Arm Row	4x12 reps	rest: 120s
Weight Plate Russian Twist	4x12 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 120s
Machine Reverse Fly	4x12 reps	rest: 120s

Chest 4 exercises, 54 mins

Machine Bench Press	5x12 reps	rest: 90s
Machine Fly	5x12 reps	rest: 90s
Push-Up	5x12 reps	rest: 90s
Dumbbell Bench Press	5x12 reps	rest: 90s

Legs 7 exercises, 56 mins

Dumbbell Squat	3x15 reps	rest: 60s
Dumbbell Lunge	3x15 reps	rest: 60s
Dumbbell Calf Raise	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Machine Hip Abduction	3x15 reps	rest: 60s
Machine Hip Adduction	3x15 reps	rest: 60s
Machine Leg Press	3x15 reps	rest: 60s

Stretches 14 exercises, 45 mins

Shoulder Stretch	2x12 reps	rest: 15s
Tricep Side Stretch	2x12 reps	rest: 15s
Bicep Stretch	2x12 reps	rest: 15s
Standing Trunk Rotation	2x12 reps	rest: 15s
Upper Back Stretch	2x12 reps	rest: 15s
Side-Lying Floor Stretch	2x12 reps	rest: 15s
Dynamic Chest Stretch	2x12 reps	rest: 15s
Cat Stretch	2x12 reps	rest: 15s
Band Hamstring Stretch	2x12 reps	rest: 15s
Quadricep Stretch	2x12 reps	rest: 15s
Wide Leg Stretch	2x12 reps	rest: 15s
Hamstring Stretch (Supine)	2x12 reps	rest: 15s
Hip Stretch	2x12 reps	rest: 15s
Band Quad Stretch	2x12 reps	rest: 15s