mikem8

Jan 22nd 2019

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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

Workout 1 10 exercises, 2 hrs 1 min

Machine Inner Chest Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s

Workout 2 11 exercises, 2 hrs 7 mins

Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Workout 3 10 exercises, 1 hr 55 mins

Workout 4 10 exercises, 2 hrs 4 mins

Treadmill Running	1x0 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Machine Inner Chest Press	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Tricep Push-Up	3x10 reps	rest: 60s
Dumbbell Press (Close Grip)	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s

Workout 5 8 exercises, 1 hr 51 mins