Mix and Match

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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

1 DAY 12 exercises, 4 hrs 0 min

Walking	1x0 reps	rest: 60s
Back Hyperextension	5x5 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	5x5 reps	rest: 120s
Dumbbell Shoulder Shrug	5x5 reps	rest: 90s
Barbell Preacher Curl	4x8 reps	rest: 90s
Barbell One-Arm Row	4x5 reps	rest: 90s
Cable Seated Row	5x5 reps	rest: 120s
Cable Rope Face Pull	4x8 reps	rest: 90s
Dumbbell Alternating Deltoid Raise	4x8 reps	rest: 120s
Dumbbell Hammer Curl	5x5 reps	rest: 120s
Barbell Deadlift	5x5 reps	rest: 120s
Walking	1x0 reps	rest: 60s

2 DAY 15 exercises, 4 hrs 0 min

Walking	1x0 reps	rest: 60s
Back Hyperextension	4x8 reps	rest: 90s
Barbell Bench Press	4x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	4x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 90s
	4x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 90s
Cable Mid Chest Crossover	4x8 reps	rest: 90s
Cable Lower Chest Raise	4x8 reps	rest: 90s
Dumbbell Shoulder Shrug	4x8 reps	rest: 90s
Dumbbell One-Arm Lateral Raise	4x8 reps	rest: 90s
Dumbbell Incline Bench Press (Hammer Grip)	4x8 reps	rest: 90s
Weight Plate Front Raise	4x8 reps	rest: 90s
Walking	1x0 reps	rest: 60s

3 DAY 10 exercises, 2 hrs 53 mins

back 7 exercises, 45 mins

Leverage Machine High Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Rear Delt Row	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s