wajdingle3

Mar 4th 2019

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6 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 65% 11 exercises, 57 mins

Barbell Bench Press	3x10 reps	rest: 30s
Dumbbell Press (Stability Ball)	3x10 reps	rest: 30s
Barbell Incline Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Dumbbell Decline Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Bench Press (Hammer Grip)	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Cable Cross-Over	3x10 reps	rest: 30s
Cable Lower Chest Raise	3x10 reps	rest: 30s
Cable Cross-Over	3x10 reps	rest: 30s
	1x10 reps	rest: 15s

Shoulders-Bi-Tri 65% 18 exercises, 1 hr 35 mins

Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Dumbbell Upright Row	3x10 reps	rest: 30s
Dumbbell Seated Arnold Press	3x10 reps	rest: 30s
Barbell Upright Row	3x10 reps	rest: 30s
Cable Internal Rotation	3x10 reps	rest: 30s
Cable External Rotation	3x10 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 30s
EZ Bar Curl	3x10 reps	rest: 30s
Machine Reverse Fly	3x10 reps	rest: 30s
Barbell Bicep Curl (Wide Grip)	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Cable Bicep Curl	3x10 reps	rest: 30s
Cable Reverse Curl	3x10 reps	rest: 30s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 30s

Strength Day 80% 17 exercises, 1 hr 46 mins

Barbell Bench Press (Close Grip)	4x8 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 30s
Barbell Incline Bench Press (Close Grip)	4x8 reps	rest: 30s
Machine Assisted Dip	4x8 reps	rest: 30s
Dumbbell Lateral Raise	4x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 30s
Chin-Up	4x8 reps	rest: 30s
Barbell Row	4x8 reps	rest: 30s
Barbell Preacher Curl	4x8 reps	rest: 30s
Barbell Lunge	4x8 reps	rest: 30s
Dumbbell Hammer Curl	4x8 reps	rest: 30s
Barbell Deadlift	4x8 reps	rest: 30s
Dumbbell Lunge	4x8 reps	rest: 30s
Kettlebell One-Arm Swing	4x8 reps	rest: 30s
Barbell Romanian Deadlift	4x8 reps	rest: 30s
	4x8 reps	rest: 30s
	4x8 reps	rest: 30s

Full Back 65% 18 exercises, 1 hr 39 mins

Pull-Up	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Leverage Machine Iso Row	3x10 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 30s
Machine Seated Row	3x10 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Cable V Bar Pulldown	3x10 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 30s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 30s
Barbell Clean Pull	3x10 reps	rest: 30s
Barbell Clean	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Barbell Clean and Jerk	3x10 reps	rest: 30s
	3x10 reps	rest: 30s

Hypertrophy Day 50% 17 exercises, 2 hrs 10 mins

Barbell Bench Press (Close Grip)	4x12 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 30s
Barbell Incline Bench Press (Close Grip)	4x12 reps	rest: 30s
Machine Assisted Dip	4x12 reps	rest: 30s
Dumbbell Lateral Raise	4x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 30s
Chin-Up	4x12 reps	rest: 30s
Barbell Row	4x12 reps	rest: 30s
Barbell Preacher Curl	4x12 reps	rest: 30s
Barbell Lunge	4x12 reps	rest: 30s
Dumbbell Hammer Curl	4x12 reps	rest: 30s
Barbell Deadlift	4x12 reps	rest: 30s
Dumbbell Lunge	4x12 reps	rest: 30s
	4x12 reps	rest: 30s
Barbell Romanian Deadlift	4x12 reps	rest: 30s
Kettlebell One-Arm Swing	4x12 reps	rest: 30s
	4x12 reps	rest: 30s

Legs 65% 11 exercises, 55 mins

Barbell Squat	3x10 reps	rest: 30s
Hack Squat	3x10 reps	rest: 30s
Machine Leg Press	3x10 reps	rest: 30s
Machine Seated Calf Raise	3x10 reps	rest: 30s
Machine Leg Extension	3x10 reps	rest: 30s
Machine Leg Curl (Prone)	3x10 reps	rest: 30s
Machine Leg Press (Narrow Stance)	3x10 reps	rest: 30s
Machine Leg Press (Wide Stance)	3x10 reps	rest: 30s
Machine Hip Abduction	3x10 reps	rest: 30s
Machine Hip Adduction	3x10 reps	rest: 30s
	1x12 reps	rest: 20s