jmbauman2

Feb 4th 2019

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Push / Pull / Legs / Deadlift

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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

Push 34 exercises, 4 hrs 0 min

Indoor Cycling	1x0 reps	rest: 5s
	5x5 reps	rest: 5s
	3x10 reps	rest: 30s
	3x12 reps	rest: 60s
	3x15 reps	rest: 60s
	3x8 reps	rest: 60s
Leverage Chest Press	4x6 reps	rest: 90s
Barbell Bench Press	4x6 reps	rest: 90s
Dumbbell Bench Press	4x6 reps	rest: 90s
Dumbbell Fly	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x6 reps	rest: 90s
Leverage Shoulder Press	4x6 reps	rest: 90s
Smith Machine Shoulder Press	4x6 reps	rest: 90s
Machine Shoulder Press	4x6 reps	rest: 90s
Barbell Military Press	4x6 reps	rest: 90s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Cable Front Raise	3x12 reps	rest: 60s
Dumbbell Decline Bench Press	3x6 reps	rest: 90s
Leverage Incline Chest Press	4x6 reps	rest: 90s
Barbell Incline Bench Press	4x6 reps	rest: 90s
Dumbbell Incline Bench Press (Hammer Grip)	4x6 reps	rest: 90s
Dumbbell Press (Close Grip)	4x6 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 90s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x12 reps	rest: 60s
Push-Up (Close Hand)	3x12 reps	rest: 60s
Leg Raise	3x30 reps	rest: 45s
Dumbbell Side Bend	3x30 reps	rest: 45s
Crunch	3x30 reps	rest: 45s
Yoga	1x0 reps	rest: 10s

Legs 27 exercises, 3 hrs 32 mins

Indoor Cycling	1x0 reps	rest: 5s
	1x0 reps	rest: 10s
	1x5 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x15 reps	rest: 60s
	6x10 reps	rest: 60s
	3x10 reps	rest: 60s
	4x6 reps	rest: 90s
Barbell Squat	4x6 reps	rest: 90s
Barbell Hip Thrust	4x6 reps	rest: 90s
Machine Leg Press	4x6 reps	rest: 90s
Calf Press On Leg Press	3x15 reps	rest: 60s
Machine Leg Press	4x6 reps	rest: 90s
Machine Calf Press	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 90s
Machine Seated Leg Curl	3x12 reps	rest: 90s
Dumbbell Step-Up	3x12 reps	rest: 60s
Kettlebell Goblet Squat	3x12 reps	rest: 60s
Machine Hip Abduction	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Parallel Bar Hip Raise	3x30 reps	rest: 45s
Dumbbell Side Bend	3x15 reps	rest: 45s
Crunch	3x30 reps	rest: 45s
	5x5 reps	rest: 90s
Yoga	1x0 reps	rest: 10s
Barbell Romanian Deadlift From Deficit	3x12 reps	rest: 90s

Pull 39 exercises, 4 hrs 0 min

Indoor Cycling	1x0 reps	rest: 5s
	1x0 reps	rest: 10s
Yoga	1x0 reps	rest: 5s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Seated Row	4x6 reps	rest: 90s
Leverage Machine Iso Row	4x6 reps	rest: 90s
Barbell Bent-Over Row	4x6 reps	rest: 90s
Barbell Bent-Over Row (Reverse Grip)	4x6 reps	rest: 90s
Cable Rope Seated Row	4x6 reps	rest: 90s
	4x6 reps	rest: 90s
Dumbbell Bent-Over Row	4x6 reps	rest: 90s
Dumbbell One-Arm Row	3x6 reps	rest: 90s
Cable Shoulder Extension	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Cable Rope Deltoid Row	3x12 reps	rest: 60s
Barbell Deadlift	4x6 reps	rest: 90s
Back Hyperextension	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Leverage Machine High Row	4x6 reps	rest: 90s
Pull-Up	4x6 reps	rest: 90s
Cable V Bar Pulldown	4x12 reps	rest: 90s
	4x6 reps	rest: 90s
Machine Lat Pulldown	4x6 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 90s
Cable One-Arm Lat Pulldown	4x6 reps	rest: 90s
Machine One-Arm Pulldown	4x6 reps	rest: 90s
Dumbbell Zottman Curl	3x12 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Dumbbell Alternating Reverse Curl	3x12 reps	rest: 60s
Parallel Bar Hip Raise	3x30 reps	rest: 45s
Dumbbell Side Bend	3x15 reps	rest: 45s
Crunch	3x30 reps	rest: 45s
Yoga	1x0 reps	rest: 10s