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7/8

Tomyossowski

Feb 11th 2014

TRY IT OUT

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7/8

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

chest 4 exercises, 37 mins

	Dumbbell Incline Fly	4x6 reps	rest: 120s
	Dumbbell One-Arm Press (Reverse Grip)	4x6 reps	rest: 120s
	Machine Incline Chest Press	3x10 reps	rest: 60s
	Leverage Decline Chest Press	3x10 reps	rest: 60s

bic 4 exercises, 38 mins

	EZ Bar Preacher Curl (Close Grip)	4x6 reps	rest: 120s
	Dumbbell Alternating Hammer Curl	4x6 reps	rest: 120s
	Dumbbell One-Arm Bicep Curl (Prone)	3x10 reps	rest: 60s
	Dumbbell One-Arm Hammer Curl (Prone)	3x10 reps	rest: 60s

tricep 5 exercises, 43 mins

	Cable High Pulley Tricep Extension	4x6 reps	rest: 120s
	Cable One-Arm Tricep Extension	4x6 reps	rest: 120s
	Dumbbell Alternating Tricep Kickback	3x10 reps	rest: 60s
	Dumbbell Press (Close Grip)	3x10 reps	rest: 60s
	Machine Dip	3x8 reps	rest: 60s

back 4 exercises, 36 mins

	Barbell Rack Pull	4x6 reps	rest: 120s
	Machine Back Extension	4x6 reps	rest: 120s
	Dumbbell Bent-Over Row	3x10 reps	rest: 60s
	Cable Incline Pulldown (Supine)	3x8 reps	rest: 60s

shoulder forarm 4 exercises, 36 mins

	Dumbbell Alternating Lateral Raise	3x10 reps	rest: 60s
	Dumbbell Seated Arnold Press	4x6 reps	rest: 120s
	Cable Reverse Curl	3x10 reps	rest: 60s
	Dumbbell Wrist Curl (Palms Down)	4x6 reps	rest: 120s

snap 8 exercises, 1 hr 6 mins

	Dumbbell Walking Lunge	4x7 reps	rest: 60s
	Barbell Front Raise Pullover	3x6 reps	rest: 120s
	Dumbbell Incline Bench Press (Hammer Grip)	4x6 reps	rest: 120s
	Cable Bent-Over Lateral Pulley	3x10 reps	rest: 60s
	Dumbbell Alternating Preacher Curl (Hammer)	2x12 reps	rest: 60s
	Cable Shoulder Extension	2x7 reps	rest: 120s
	Machine Back Extension	4x7 reps	rest: 100s
	Dumbbell Seated Alternating Shoulder Press	3x10 reps	rest: 60s

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