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Fitclub

masoudx

Nov 13th 2018

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Fitclub

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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

Day 2
Day 1
Day 3
Day 4

Full Body 14 exercises, 1 hr 9 mins

	Machine Leg Extension	3x30 reps	rest: 0s
	Jump Rope	0x0 reps	rest: 1s
	Hack Squat	3x15 reps	rest: 0s
	Machine Bench Press	3x30 reps	rest: 0s
	Decline Bench Knee Raise	3x15 reps	rest: 0s
	Leverage Shoulder Press	0x0 reps	rest: 60s
	Bodyweight Step-Up	3x15 reps	rest: 0s
	Dumbbell Bent-Over Raise	3x15 reps	rest: 0s
	Cable Elevated Row	3x20 reps	rest: 0s
	Mountain Climber	3x15 reps	rest: 0s
	Cable Standing Curl	3x10 reps	rest: 0s
	Bench Dip	3x15 reps	rest: 0s
	Reverse Crunch	3x25 reps	rest: 0s
	Sit-Up	3x20 reps	rest: 0s

Cardio 25 exercises, 1 hr 43 mins

	Walking	0x0 reps	rest: 2s
	Treadmill Running	0x0 reps	rest: 5s
	Treadmill Running	0x0 reps	rest: 3s
	Walking	0x0 reps	rest: 2s
	Treadmill Running	0x0 reps	rest: 5s
	Treadmill Running	0x0 reps	rest: 3s
	Jump Rope	0x0 reps	rest: 3s
	Plank	3x8 reps	rest: 60s
	Indoor Cycling	0x0 reps	rest: 3s
	Indoor Cycling	0x0 reps	rest: 2s
	Indoor Cycling	0x0 reps	rest: 3s
	Indoor Cycling	0x0 reps	rest: 2s
	Bodyweight Step-Up	3x0 reps	rest: 60s
	Mountain Climber	3x20 reps	rest: 0s
	Elliptical Training	0x0 reps	rest: 4s
	Elliptical Training	0x0 reps	rest: 1s
	Jump Rope	0x0 reps	rest: 3s
	Decline Bench Knee Raise	2x0 reps	rest: 60s
	Parallel Bar Hip Flexion	3x0 reps	rest: 60s
	Walking	0x0 reps	rest: 1s
	Treadmill Running	0x0 reps	rest: 1s
	Treadmill Running	0x0 reps	rest: 3s
	Walking	0x0 reps	rest: 1s
	Treadmill Running	0x0 reps	rest: 1s
	Treadmill Running	0x0 reps	rest: 3s

Full Body 2 13 exercises, 1 hr 10 mins

	Machine Leg Press (Narrow Stance)	3x0 reps	rest: 60s
	Bodyweight Step-Up	3x15 reps	rest: 0s
	Machine Leg Curl (Prone)	3x15 reps	rest: 0s
	Machine Incline Chest Press	3x20 reps	rest: 0s
	Single-Leg Kickback	3x15 reps	rest: 0s
	Dumbbell Alternating Front Raise	3x20 reps	rest: 0s
	Plank	3x8 reps	rest: 60s
	Cable Front Lat Pulldown (Close Grip)	3x30 reps	rest: 0s
	Jump Rope	0x0 reps	rest: 1s
	Preacher Curl Machine	3x15 reps	rest: 0s
	Cable Shoulder Extension	3x15 reps	rest: 0s
	Crunch	3x20 reps	rest: 0s
	Side Plank	3x20 reps	rest: 0s

Full Body 3 14 exercises, 2 hrs 12 mins

	Prisoner Squat	3x15 reps	rest: 0s
	Machine Hip Abduction	3x30 reps	rest: 0s
	Bodyweight Step-Up	3x15 reps	rest: 0s
	Machine Fly	3x30 reps	rest: 0s
	Jump Rope	0x0 reps	rest: 60s
	Dumbbell Lateral Raise	3x20 reps	rest: 0s
	Plank	3x8 reps	rest: 60s
	Dumbbell Alternating Press (Palms In)	3x12 reps	rest: 0s
	Leverage Machine High Row	3x15 reps	rest: 0s
	Dumbbell Bicep Curl	3x15 reps	rest: 0s
	Cable Shoulder Extension	3x15 reps	rest: 0s
	Toe Touches	3x20 reps	rest: 0s
	Air Bike	3x30 reps	rest: 0s
	Weighted Trunk Rotation	1x0 reps	rest: 120s

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