Gym

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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

Pernas 7 exercises, 46 mins

BraÃ§os 8 exercises, 52 mins

Machine Fly	3x15 reps	rest: 30s
Dumbbell Incline Bench Press	3x15 reps	rest: 30s
Machine Seated Row	3x15 reps	rest: 30s
Cable V Bar Pulldown	3x15 reps	rest: 30s
Leverage Incline Chest Press	3x15 reps	rest: 30s
Dumbbell Lateral Raise	3x15 reps	rest: 30s
Cable Shoulder Extension	3x15 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 30s

Costas 0 exercises, 0 min

Braço e Core 16 exercises, 1 hr 58 mins

Push-Up	4x10 reps	rest: 30s
Machine Fly	3x15 reps	rest: 30s
Plank	2x8 reps	rest: 40s
Stability Ball Plank	2x8 reps	rest: 40s
Rowing	0x0 reps	rest: 30s
Dumbbell One-Arm Row	3x15 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x15 reps	rest: 30s
Side Plank	3x3 reps	rest: 30s
Dumbbell Lateral Raise	3x15 reps	rest: 30s
Dumbbell Front Raise	3x15 reps	rest: 30s
Forearm Plank with Hip Abduction	3x3 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 30s
Dumbbell Bicep Curl	3x15 reps	rest: 30s
Dumbbell Seated Bent-Over Tricep Extension	3x15 reps	rest: 30s
Dumbbell Tricep Extension	3x15 reps	rest: 30s
Stability Ball Back Extension	4x10 reps	rest: 30s

Perna 8 exercises, 53 mins