Joe Weider Beginner

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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

Table 1 16 exercises, 1 hr 31 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	2x8 reps	rest: 60s
Dumbbell Lateral Raise	2x8 reps	rest: 60s
Barbell Push Press Behind the Neck	2x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Single-Leg Extension	2x8 reps	rest: 60s
Machine Single-Leg Curl	2x8 reps	rest: 60s
Pull-Up	1x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	2x8 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	2x8 reps	rest: 60s
Dumbbell Incline Curl	2x8 reps	rest: 60s
Crunch	2x8 reps	rest: 60s
Decline Bench Leg Raise	2x8 reps	rest: 60s
Dumbbell Calf Raise	2x8 reps	rest: 60s
Step Machine	1x0 reps	rest: 15s

Table 2 13 exercises, 1 hr 16 mins

Barbell Split Clean	3x8 reps	rest: 60s
Dumbbell One-Arm Row	2x8 reps	rest: 60s
Dumbbell Pullover	2x8 reps	rest: 60s
Barbell Military Press	2x8 reps	rest: 60s
Barbell Upright Row	2x8 reps	rest: 60s
Dumbbell Bent-Over Raise	2x8 reps	rest: 60s
Dumbbell Concentration Curl	2x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	2x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	2x8 reps	rest: 60s
Bench Crunch	2x8 reps	rest: 60s
Barbell Calf Raise	2x8 reps	rest: 60s
Dumbbell Lunge	2x8 reps	rest: 60s
Step Machine	1x0 reps	rest: 15s

Table 3 17 exercises, 1 hr 36 mins

Barbell Squat	3x8 reps	rest: 60s
Machine Single-Leg Extension	2x8 reps	rest: 60s
Machine Single-Leg Curl	2x8 reps	rest: 60s
Barbell Deadlift	2x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	2x8 reps	rest: 60s
Barbell Incline Bench Press	2x8 reps	rest: 60s
Barbell Neck Press	2x8 reps	rest: 60s
Barbell Push Press Behind the Neck	2x8 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	2x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	2x8 reps	rest: 60s
Barbell Front Raise	2x8 reps	rest: 60s
Dumbbell Bent-Over Raise	2x8 reps	rest: 60s
Machine Calf Press	2x8 reps	rest: 60s
Crunch	2x8 reps	rest: 60s
Decline Bench Leg Raise	2x8 reps	rest: 60s
Step Machine	1x0 reps	rest: 15s