3x10

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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 and Biceps 9 exercises, 1 hr 20 mins

Barbell Bench Press	3x10 reps	rest: 180s
Barbell Incline Bench Press	3x10 reps	rest: 180s
Dumbbell Fly	3x10 reps	rest: 180s
Dumbbell Pullover	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s

Legs and Shoulders 14 exercises, 2 hrs 12 mins

Barbell Squat	3x10 reps	rest: 120s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 120s
Dumbbell Lateral Raise	3x10 reps	rest: 120s
Dumbbell Reverse Fly	3x10 reps	rest: 120s
Barbell Shrug	3x10 reps	rest: 120s
Box Jump Multiple Response	3x10 reps	rest: 120s
Barbell Upright Row	3x10 reps	rest: 120s
Dumbbell Lunge	3x10 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 120s
Machine Seated Leg Curl	3x10 reps	rest: 120s
Smith Machine Single-Leg Calf Raise	3x10 reps	rest: 120s
Dumbbell Side Bend	3x10 reps	rest: 120s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Machine Leg Press	3x5 reps	rest: 60s

Back and triceps 10 exercises, 1 hr 25 mins

Barbell Deadlift	3x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 120s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 90s
Dumbbell Tricep Extension	3x10 reps	rest: 90s
Back Hyperextension	3x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s