Week of 3/11/19 and 3/18/19

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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

Upper 8 exercises, 1 hr 4 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Shoulder Press	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s
Cable Bicep Curl	3x8 reps	rest: 90s
Pull-Up	3x8 reps	rest: 90s
Dumbbell Bicep Curl	3x8 reps	rest: 90s
Dumbbell Pullover	3x8 reps	rest: 90s
Superman	3x8 reps	rest: 90s

Lower 8 exercises, 54 mins

Push 6 exercises, 58 mins

Barbell Bench Press	3x5 reps	rest: 90s
Dumbbell Fly	4x12 reps	rest: 90s
Bench Dip	4x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x5 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 90s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 90s

Pull 8 exercises, 1 hr 12 mins

Barbell Deadlift	3x5 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
Dumbbell Bent-Over Row	3x10 reps	rest: 90s
Dumbbell Bicep Curl	6x15,14,13,12,11,10 reps	rest: 90s
Barbell Ab Rollout (Kneeling)	3x20 reps	rest: 90s
	3x20 reps	rest: 90s
Weight Plate Russian Twist	3x20 reps	rest: 90s

Leg 8 exercises, 1 hr 16 mins

	3x10 reps	rest: 90s
Plank	3x10 reps	rest: 90s
Barbell Hip Thrust	3x10 reps	rest: 90s
	3x60 reps	rest: 90s
Dumbbell Walking Lunge	3x10 reps	rest: 90s
Push-Up	3x10 reps	rest: 90s
Dumbbell Step-Up	3x10 reps	rest: 90s
Stability Ball Hamstring Curl to Bridge	3x20 reps	rest: 90s