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my plan

ryanpienaar

Apr 5th 2019

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my plan

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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

Monday
Tuesday
Wednesday
Thursday

Workout 1 8 exercises, 28 mins

	Barbell Bench Press	3x8 reps	rest: 1s
	Barbell Military Press	3x8 reps	rest: 1s
	Barbell Front Squat	3x8 reps	rest: 1s
	Machine Leg Extension	3x8 reps	rest: 1s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 1s
	Plank	3x8 reps	rest: 1s
	Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 1s
	Box Jump Multiple Response	3x8 reps	rest: 1s

Workout 2 8 exercises, 27 mins

	Barbell Deadlift	3x8 reps	rest: 1s
	Dumbbell Cuban Press	3x8 reps	rest: 1s
	Cable Seated Row	3x8 reps	rest: 1s
	Pull-Up	3x8 reps	rest: 1s
	Machine Seated Leg Curl	3x8 reps	rest: 1s
	Side Bridge	3x8 reps	rest: 1s
	Weight Plate Russian Twist	3x8 reps	rest: 1s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 1s

Workout 3 8 exercises, 27 mins

	Machine Leg Press	3x8 reps	rest: 1s
	Dumbbell Lunge	3x8 reps	rest: 1s
	Dumbbell Incline Bench Press	3x8 reps	rest: 1s
	Push-Up	3x8 reps	rest: 1s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 1s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 1s
	Decline Crunch	3x8 reps	rest: 1s
	Jump Rope	1x0 reps	rest: 1s

Workout 4 7 exercises, 23 mins

	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 1s
	Dumbbell One-Arm Row	3x8 reps	rest: 1s
	Back Hyperextension	3x8 reps	rest: 1s
	Barbell Preacher Curl	3x8 reps	rest: 1s
	Machine Calf Press	3x8 reps	rest: 1s
	Cross Body Crunch	3x8 reps	rest: 1s
	Rowing	1x0 reps	rest: 1s

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