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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 and Triceps (with a bit of forearms) 8 exercises, 49 mins

Barbell Bench Press	3x12 reps	rest: 30s
EZ Bar Tricep Extension (Close Grip)	3x12 reps	rest: 30s
EZ Bar Preacher Curl (Reverse Grip)	3x12 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x15 reps	rest: 15s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 30s
Cable One-Arm Reverse Curl	3x10 reps	rest: 30s
Leverage Shoulder Press	3x12 reps	rest: 30s
Machine Fly	3x12 reps	rest: 30s

Legs and Glutes 10 exercises, 58 mins

Machine Hip Adduction	3x15 reps	rest: 15s
Machine Hip Abduction	3x15 reps	rest: 15s
Machine Leg Extension	3x12 reps	rest: 30s
Machine Seated Leg Curl	3x10 reps	rest: 30s
Calf Press On Leg Press	3x15 reps	rest: 30s
Machine Leg Press (Narrow Stance)	3x15 reps	rest: 30s
Machine Leg Press (Wide Stance)	3x15 reps	rest: 30s
Smith Machine Squat	3x15 reps	rest: 30s
Barbell Hip Thrust	3x10 reps	rest: 30s
Cable Pull Through	3x10 reps	rest: 30s

Back and Biceps (with a bit of Abs) 10 exercises, 1 hr 5 mins

Dumbbell Alternating Hammer Curl	3x12 reps	rest: 30s
Dumbbell One-Arm Row	6x15 reps	rest: 30s
Barbell Preacher Curl	3x12 reps	rest: 30s
Barbell Deadlift	3x15 reps	rest: 30s
Pull-Up	1x15 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Cable Seated Row	3x12 reps	rest: 30s
Cable Kneeling Crunch	3x10 reps	rest: 30s
Cable Wood Chop	3x10 reps	rest: 30s
Cable Reverse Wood Chop	3x10 reps	rest: 30s