short-cut to size week 9-12

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

chest, calves, tricep 9 exercises, 1 hr 15 mins

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Bench Press (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Machine Calf Raise	4x30 reps	rest: 60s
Calf Press On Leg Press	4x30 reps	rest: 60s

back, biceps 7 exercises, 48 mins

Dumbbell Bent-Over Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

shoulder, traps, calves 7 exercises, 1 hr 1 min

Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s
Calf Press On Leg Press	4x30 reps	rest: 60s
Machine Calf Raise	4x30 reps	rest: 60s

legs 5 exercises, 36 mins