abhay.ghodake

Apr 2nd 2019

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

PUSH 10 exercises, 1 hr 5 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Clean and Jerk	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s

PULL 9 exercises, 59 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s

LEG, abs 9 exercises, 57 mins

PUSH 11 exercises, 1 hr 13 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s

PULL 9 exercises, 59 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s

LEGS, ABS 9 exercises, 58 mins