Rachael 29/10/18

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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

Chest & Arms 11 exercises, 1 hr 6 mins

Rowing	1x8 reps	rest: 5s
Dumbbell Bench Press	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Machine Fly	3x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 30s
Barbell Curl	3x8 reps	rest: 30s
Dumbbell Incline Curl	3x8 reps	rest: 30s
Dumbbell Tricep Extension	3x8 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 30s
Step Machine	1x8 reps	rest: 10s

Back & Shoulders 10 exercises, 58 mins

Elliptical Training	1x8 reps	rest: 10s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 30s
Dumbbell One-Arm Row	3x8 reps	rest: 30s
Machine Seated Row	3x8 reps	rest: 30s
Machine Shoulder Press	3x8 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 30s
Dumbbell Upright Row	3x8 reps	rest: 30s
Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 30s
Rowing	1x8 reps	rest: 5s

Legs & Abs 12 exercises, 1 hr 2 mins