Liam - 3 day endurance push/pull/leg split

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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

Back and biceps 8 exercises, 42 mins

Dumbbell One-Arm Row	3x15 reps	rest: 0s
Dumbbell Bent-Over Raise	3x12 reps	rest: 0s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 0s
Dumbbell Incline Curl	3x8 reps	rest: 0s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s

Chest 8 exercises, 50 mins

Dumbbell Bench Press	4x15 reps	rest: 0s
Dumbbell Incline Fly	4x15 reps	rest: 0s
	4x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 0s
Dumbbell Tricep Extension	3x12 reps	rest: 0s
	3x12 reps	rest: 60s
Weight Plate Russian Twist	3x15 reps	rest: 60s
Air Bike	1x40 reps	rest: 60s

Legs 7 exercises, 44 mins

Legs hamstrings 5 exercises, 34 mins

Machine Single-Leg Extension	4x15 reps	rest: 0s
Machine Leg Curl (Prone)	4x15 reps	rest: 0s
Machine Hip Adduction	4x15 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 0s
Machine Seated Calf Raise	4x8 reps	rest: 60s

Macine Back and biceps 7 exercises, 50 mins

Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 0s
Machine Reverse Lat Pulldown (Close Grip)	4x15 reps	rest: 0s
Cable Seated Row	4x15 reps	rest: 90s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 60s
Preacher Curl Machine	5x12 reps	rest: 0s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s

Pecs 8 exercises, 48 mins

	4x15 reps	rest: 0s
	4x15 reps	rest: 90s
	4x15 reps	rest: 0s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 0s
Cable Rope Overhead Tricep Extension	4x15 reps	rest: 60s
Dumbbell Lateral Raise	1x20 reps	rest: 0s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Air Bike	1x40 reps	rest: 60s