40 tons

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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

Training is based on Yaroslav Brin (#trenerbrin) recommendation + my experience and feelings. 3 rounds will bring 100 kg man to 40 tons of lifted weight. Woman are welcome to change some exercises and weights, of course.

Basic Training 12 exercises, 2 hrs 12 mins

Rowing	1x0 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Barbell Seated Twist	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s