Thor Alt

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs & Calves 9 exercises, 1 hr 1 min

Chest & Back 8 exercises, 58 mins

Barbell Bench Press	4x12 reps	rest: 45s
Barbell Incline Bench Press	3x12 reps	rest: 45s
Dumbbell Fly	3x12 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	3x15 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 45s
Machine Seated Row	3x12 reps	rest: 45s
Cable Seated Row	3x15 reps	rest: 45s
Cable Kneeling Crunch	3x20 reps	rest: 30s

Shoulders & Arms 11 exercises, 1 hr 6 mins

Smith Machine Rear Shoulder Press	3x12 reps	rest: 0s
Barbell Front Raise	3x12 reps	rest: 45s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Leverage Machine Shrug	3x12 reps	rest: 45s
EZ Bar Curl	3x12 reps	rest: 0s
EZ Bar Tricep Extension	3x12 reps	rest: 45s
Preacher Curl Machine	3x12 reps	rest: 0s
Machine Dip	3x15 reps	rest: 45s
Cable Rope Hammer Curl	3x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 45s
Parallel Bar Hip Raise	3x25 reps	rest: 30s