MWF

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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

Monday 9 exercises, 1 hr 25 mins

Barbell Squat	5x5 reps	rest: 90s
Dumbbell Bench Press	4x10 reps	rest: 90s
Dumbbell Bent-Over Row	4x10 reps	rest: 90s
Dumbbell Seated Arnold Press	4x10 reps	rest: 90s
Dumbbell Lunge	4x10 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 90s
Dumbbell Tricep Extension	3x10 reps	rest: 90s
Machine Seated Calf Raise	3x12 reps	rest: 90s
Plank	2x8 reps	rest: 30s

Wednesday 9 exercises, 1 hr 25 mins

Barbell Bench Press	5x5 reps	rest: 90s
Machine Fly	3x12 reps	rest: 90s
Machine Leg Extension	4x10 reps	rest: 90s
Machine Leg Curl (Prone)	4x10 reps	rest: 90s
Pull-Up	4x10 reps	rest: 90s
Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 90s
Dumbbell Hammer Curl	3x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 90s
Plank	2x10 reps	rest: 90s

Friday 9 exercises, 1 hr 26 mins

Barbell Deadlift	5x5 reps	rest: 90s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
Machine Leg Press	4x10 reps	rest: 90s
EZ Bar Curl	3x10 reps	rest: 90s
EZ Bar Decline Close Grip Skull Crusher	3x10 reps	rest: 90s
Dumbbell Shoulder Shrug	3x10 reps	rest: 90s
Plank	3x10 reps	rest: 30s