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edward f

edward malloula

Mar 29th 2019

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edward f

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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

Day 1
Day 2
Day 3
Day 5
Day 4

upper body 1 10 exercises, 1 hr 7 mins

	Elliptical Training	1x0 reps	rest: 5s
	Aerobics	1x0 reps	rest: 5s
	Barbell Bench Press	3x8 reps	rest: 60s
	Machine Seated Row	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x12 reps	rest: 30s
	Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 30s
	Dumbbell Lateral Raise	4x15 reps	rest: 45s
	Dumbbell Tricep Extension	3x12 reps	rest: 45s
	EZ Bar Curl	3x12 reps	rest: 45s
	Treadmill Running	1x0 reps	rest: 5s

lower body 1 8 exercises, 1 hr 4 mins

	Treadmill Running	1x0 reps	rest: 10s
	Aerobics	1x0 reps	rest: 5s
	Barbell Squat	5x8 reps	rest: 60s
	Machine Leg Extension	3x12 reps	rest: 45s
	Machine Leg Curl (Prone)	3x12 reps	rest: 45s
	Machine Seated Calf Raise	3x15 reps	rest: 30s
	Bodyweight Lunge	2x20 reps	rest: 30s
	Elliptical Training	1x0 reps	rest: 10s

cardio and core 7 exercises, 1 hr 2 mins

	Treadmill Running	1x0 reps	rest: 20s
	Aerobics	1x0 reps	rest: 5s
	Crunch	3x15 reps	rest: 30s
	Leg Raise	3x15 reps	rest: 30s
	Bridge	3x8 reps	rest: 15s
	Plank	3x8 reps	rest: 15s
	Elliptical Training	1x0 reps	rest: 15s

upper body 2 10 exercises, 1 hr 7 mins

	Elliptical Training	1x0 reps	rest: 5s
	Aerobics	1x0 reps	rest: 5s
	Machine Bench Press	3x12 reps	rest: 45s
	Cable Seated Row	3x12 reps	rest: 45s
	Machine Fly	2x15 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s
	Machine Shoulder Press	3x12 reps	rest: 60s
	Cable Shoulder Extension	3x12 reps	rest: 30s
	Dumbbell Incline Curl	3x12 reps	rest: 30s
	Treadmill Running	1x0 reps	rest: 10s

lower body 2 9 exercises, 1 hr 1 min

	Treadmill Running	1x0 reps	rest: 10s
	Aerobics	1x0 reps	rest: 5s
	Machine Leg Press	4x8 reps	rest: 60s
	Machine Leg Extension	2x15 reps	rest: 30s
	Machine Leg Curl (Prone)	2x15 reps	rest: 30s
	Machine Hip Abduction	3x12 reps	rest: 45s
	Machine Hip Adduction	3x12 reps	rest: 45s
	Barbell Calf Raise	4x15 reps	rest: 30s
	Elliptical Training	1x0 reps	rest: 5s

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