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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

benen 7 exercises, 55 mins

Barbell Squat	4x8 reps	rest: 60s
Dumbbell Lunge	4x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Hip Abduction	4x8 reps	rest: 60s
Machine Hip Adduction	4x8 reps	rest: 60s
Standing Hamstring and Calf Stretch	4x8 reps	rest: 60s

borst/triceps 13 exercises, 1 hr 26 mins

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Smith Machine Decline Bench Press (Wide Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Machine Seated Tricep Dip	3x8 reps	rest: 60s

rug/biceps 10 exercises, 1 hr 5 mins

Cable Seated Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Rotational Curl	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s

schouders/buikspieren 11 exercises, 1 hr 9 mins