Arm, Leg & Strength - 90 Minutes

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Arm 10 exercises, 1 hr 0 min

Barbell Wrist Curl (Posterior)	3x6 reps	rest: 60s
Dumbbell One-Arm Row	3x6 reps	rest: 60s
Barbell Reverse Curl	3x6 reps	rest: 60s
Barbell Bench Press	3x6 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x6 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x6 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x6 reps	rest: 60s
Dumbbell Alternating Front Raise	3x6 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	3x6 reps	rest: 60s
Kettlebell One-Arm Snatch	3x6 reps	rest: 60s

Leg 10 exercises, 1 hr 3 mins

Barbell Squat	3x6 reps	rest: 60s
Barbell Lunge	3x6 reps	rest: 60s
Barbell Front Squat	3x6 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x6 reps	rest: 60s
Barbell Standing Calf Raise	3x6 reps	rest: 60s
Barbell Romanian Deadlift	3x6 reps	rest: 60s
Barbell Hip Thrust	3x6 reps	rest: 60s
Barbell Power Clean from Blocks	3x6 reps	rest: 60s
Barbell Single-Leg Squat	3x6 reps	rest: 60s
Machine Leg Curl (Prone)	3x6 reps	rest: 60s

Strength 10 exercises, 59 mins

Arm HT 10 exercises, 1 hr 14 mins

Barbell Wrist Curl (Posterior)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Barbell Reverse Curl	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x12 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	3x12 reps	rest: 60s
Kettlebell One-Arm Snatch	3x12 reps	rest: 60s

Leg HT 10 exercises, 1 hr 22 mins

Barbell Squat	3x12 reps	rest: 60s
Barbell Lunge	3x12 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Barbell Standing Calf Raise	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Barbell Front Squat	3x12 reps	rest: 60s
Barbell Hip Thrust	3x12 reps	rest: 60s
Barbell Power Clean from Blocks	3x12 reps	rest: 60s
Barbell Single-Leg Squat	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s

Strength HT 10 exercises, 1 hr 14 mins

Decline Crunch	3x12 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s
Dumbbell Jump Squat	3x12 reps	rest: 60s
Chin-Up	3x12 reps	rest: 60s
Barbell Ab Rollout	3x12 reps	rest: 60s
Dumbbell Incline Bench Row	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Barbell Kneeling Jump Squat	3x12 reps	rest: 60s