PAIN N GAIN

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shoulders 6 exercises, 42 mins

Smith Machine Shoulder Press	3x21 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	1x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	5x12.10.8.6.4 reps	rest: 60s
Smith Machine Shrug	5x12.10.8.6.4 reps	rest: 60s
Weight Plate Shrug	4x12 reps	rest: 60s

Back 4 exercises, 29 mins

Cable Lat Pulldown (Wide Grip)	5x12.10.8.6.4 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	5x12.10.8.6.4 reps	rest: 60s
Cable One-Arm Seated Row	4x12 reps	rest: 60s
Back Hyperextension	4x15.15.12.12 reps	rest: 60s

Legs 4 exercises, 30 mins

Arms 5 exercises, 33 mins

Dumbbell Bicep Curl	5x12.10.8.6.4 reps	rest: 60s
Preacher Curl Machine	6x12.10.8.6.21.21 reps	rest: 60s
Cable Shoulder Extension	5x12.10.8.6.20 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12.10.8.20 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x15 reps	rest: 60s

Chest 4 exercises, 34 mins

Dumbbell Incline Bench Press	5x12.10.8.6.4 reps	rest: 60s
Dumbbell Bench Press	5x12.10.8.6.4 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Push-Up (Wide Hand)	5x15 reps	rest: 60s