Darl's 3 Day Gains
machich avatar machich
Dec 2nd 2018
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Darl's 3 Day Gains

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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

Upper body  7 exercises, 45 mins
Walking exercise demonstration
Walking

1x0 reps

rest: 10s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

4x15.12.10.8 reps

rest: 45s audio icon
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Cable Elevated Row exercise demonstration
Cable Elevated Row

4x15.12.10.8 reps

rest: 45s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

4x15.12.10.8 reps

rest: 45s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

4x15.12.10.8 reps

rest: 45s audio icon
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Leg Raise exercise demonstration
Leg Raise

3x20 reps

rest: 45s audio icon
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Crunch exercise demonstration
Crunch

3x20 reps

rest: 45s audio icon
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Lower body  6 exercises, 1 hr 0 min
Step Machine exercise demonstration
Step Machine

1x0 reps

rest: 10s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

4x15 reps

rest: 45s audio icon
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Barbell Hip Thrust exercise demonstration
Barbell Hip Thrust

4x15 reps

rest: 45s audio icon
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Barbell Sumo Deadlift exercise demonstration
Barbell Sumo Deadlift

4x15 reps

rest: 45s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

4x15 reps

rest: 45s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

4x15 reps

rest: 45s audio icon
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