Beginner Gainer and Fat Loss Routine

DOWNLOADS/VIEWS: 13/1325

RATING: 99 (FROM 1 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A basic beginner program working on building a baseline of muscle.

Arm Day 10 exercises, 1 hr 22 mins

Rowing	1x0 reps	rest: 10s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Machine Assisted Dip	3x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 60s
Barbell Curl Against an Incline	3x12 reps	rest: 60s
Plank	4x10 reps	rest: 60s
Cross Body Crunch	4x12 reps	rest: 60s
Parallel Bar Hip Flexion	4x12 reps	rest: 60s

Leg Day 10 exercises, 1 hr 14 mins

Recumbent Bike	1x0 reps	rest: 10s
Smith Machine Squat	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Leg Press	1x12 reps	rest: 60s
Machine Leg Press (Wide Stance)	1x12 reps	rest: 60s
Machine Leg Press (Narrow Stance)	1x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Recumbent Bike	1x0 reps	rest: 15s

Abs and Hi-Intensity Cardio 7 exercises, 1 hr 20 mins

Chest and Shoulders Day 9 exercises, 1 hr 11 mins

Elliptical Training	1x0 reps	rest: 10s
Dumbbell Bench Press	3x12 reps	rest: 60s
Smith Machine Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Barbell Front Raise	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Cable Reverse Fly	3x12 reps	rest: 60s

Back/Calves/Abs/Lo-Cardio 11 exercises, 1 hr 27 mins