Oliverseanj

Mar 12th 2019

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Spring 2019

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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

Chest + Dumbbell Complex 12 exercises, 59 mins

Dumbbell Bench Press	3x8 reps	rest: 30s
Dumbbell Incline Bench Press	3x8 reps	rest: 30s
Dumbbell Fly	3x8 reps	rest: 30s
Dumbbell Incline Fly	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
Dumbbell Pullover	3x8 reps	rest: 30s
Machine Fly	1x100 reps	rest: 30s
	3x8 reps	rest: 0s
	3x8 reps	rest: 30s
Dumbbell Deep Push-Up	5x5 reps	rest: 0s
	5x5 reps	rest: 0s
	5x5 reps	rest: 30s

Back + Core + Steady State 13 exercises, 1 hr 9 mins

Shoulders + Core + Metabolic Circuit 18 exercises, 1 hr 23 mins

	3x5 reps	rest: 30s
Dumbbell Shoulder Press	3x8 reps	rest: 30s
Dumbbell Alternating Lateral Raise	3x8 reps	rest: 30s
Dumbbell One-Arm Hammer Shoulder Press	3x8 reps	rest: 30s
Machine Shoulder Press	3x8 reps	rest: 30s
Smith Machine Rear Shoulder Press	3x8 reps	rest: 30s
Cable Rope Face Pull	3x8 reps	rest: 30s
Dumbbell Shoulder Shrug	1x100 reps	rest: 30s
	1x10 reps	rest: 30s
Leg Raise	1x10 reps	rest: 30s
Cable Kneeling Crunch	1x10 reps	rest: 30s
Stability Ball Hand and Foot Exchange	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
	5x30 reps	rest: 0s
	5x30 reps	rest: 0s
	5x10 reps	rest: 0s
	5x5 reps	rest: 0s

Legs + Steady State 13 exercises, 1 hr 15 mins

Arms + Core + Recovery 13 exercises, 59 mins

Barbell Curl	3x8 reps	rest: 30s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 30s
Dumbbell Spider Curl	3x8 reps	rest: 30s
Preacher Curl Machine	3x8 reps	rest: 30s
Dumbbell Kneeling Bicep Curl (Stability Ball)	3x8 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s
Dumbbell Tricep Extension	3x8 reps	rest: 30s
Dip	3x8 reps	rest: 30s
	1x100 reps	rest: 30s
Stability Ball Dumbbell Sit-Up	1x12 reps	rest: 30s
Stability Ball Roll Down	1x12 reps	rest: 30s
Stability Ball Plank with Hip Abduction	1x12 reps	rest: 30s