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Thor - Variant

StephenHouser

Feb 6th 2019

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Thor - Variant

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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

Monday
Tuesday
Wednesday
Thursday
Friday

Chest/Back/Abs 8 exercises, 1 hr 7 mins

	Barbell Bench Press	4x10 reps	rest: 60s
	Machine Fly	4x10 reps	rest: 60s
	Dumbbell Bent-Over Row	4x10 reps	rest: 60s
	Machine Seated Row	4x10 reps	rest: 60s
	Machine Back Extension	4x10 reps	rest: 60s
	Dip	4x10 reps	rest: 60s
	Machine Ab Crunch	4x10 reps	rest: 60s
	Plank	4x10 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

Treadmill Running

3x8 reps

rest: 60s

Arms & Abs 7 exercises, 44 mins

	Preacher Curl Machine	3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s
	Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
	Machine Tricep Extension	3x8 reps	rest: 60s
	Cable Kneeling Crunch	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
	Oblique Crunch	3x8 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

Treadmill Running

3x8 reps

rest: 60s

Chest/Shoulders/Legs 6 exercises, 48 mins

	Barbell Bench Press	4x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
	Dumbbell Lateral Raise	4x8 reps	rest: 60s
	Machine Leg Press	4x8 reps	rest: 60s
	Machine Seated Calf Raise	4x8 reps	rest: 60s
	Machine Leg Extension	4x8 reps	rest: 60s

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