mix it up

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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

abs 5 exercises, 40 mins

back 9 exercises, 1 hr 20 mins

bigger arms 14 exercises, 4 hrs 0 min

Barbell Curl	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x12 reps	rest: 60s
Dumbbell Tricep Extension	4x12 reps	rest: 60s
Bench Dip	4x12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s
Barbell Reverse Curl	2x15 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	2x12 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	4x12 reps	rest: 60s

boulder shoulder 7 exercises, 1 hr 6 mins

Dumbbell Seated Bent-Over Reverse Fly	4x12 reps	rest: 60s
Cable One-Arm Lateral Raise	4x12 reps	rest: 60s
Smith Machine Shoulder Press	4x12 reps	rest: 60s
Cable Reverse Fly	4x12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s

chest pump 6 exercises, 59 mins

Cable Lower Chest Raise	5x12 reps	rest: 90s
Cable Flat Bench Fly	3x15 reps	rest: 90s
	3x15 reps	rest: 90s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Dumbbell Bench Press	3x10 reps	rest: 90s
Dumbbell Decline Press	3x10 reps	rest: 90s