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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

Arms/ Shoulders/upper Back 11 exercises, 1 hr 19 mins

Treadmill Running	1x0 reps	rest: 30s
EZ Bar Curl	3x8 reps	rest: 30s
Machine Assisted Dip	3x8 reps	rest: 30s
Wrist Roller	3x8 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 30s
Dumbbell Bent-Over Raise	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 30s
Barbell Shrug	3x8 reps	rest: 30s
Weight Plate Front Raise	3x8 reps	rest: 30s
Seated Bench Leg Pull-In	3x8 reps	rest: 30s

At home 13 exercises, 1 hr 31 mins

Treadmill Running	1x0 reps	rest: 30s
Dumbbell Lunge	3x8 reps	rest: 30s
Stability Ball Weighted Wall Squat	3x8 reps	rest: 30s
Bodyweight Calf Raise	3x8 reps	rest: 30s
Barbell Glute Bridge	3x8 reps	rest: 30s
Dumbbell Incline Press on Stability Ball	3x8 reps	rest: 30s
Dumbbell Hammer Curl	3x8 reps	rest: 30s
Dumbbell Concentration Curl on Stability Ball	3x8 reps	rest: 30s
Stability Ball Weight Plate Pullover	3x8 reps	rest: 30s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 30s
Stability Ball Back Extension with Hands Behind Head	3x8 reps	rest: 30s
Stability Ball Pull-In	3x8 reps	rest: 30s
Dumbbell Side Bend	3x8 reps	rest: 30s

legs 14 exercises, 2 hrs 1 min

Treadmill Running	1x0 reps	rest: 30s
Step Machine	1x0 reps	rest: 30s
Barbell Front Squat	3x8 reps	rest: 30s
Dumbbell Walking Lunge	3x8 reps	rest: 30s
Stability Ball Back Extension	3x8 reps	rest: 30s
Barbell Deep Squat	3x8 reps	rest: 30s
Box Jump Multiple Response	3x8 reps	rest: 30s
Machine Hip Abduction	3x8 reps	rest: 30s
Machine Hip Adduction	3x8 reps	rest: 30s
Machine Leg Press	3x8 reps	rest: 30s
Machine Calf Press	3x8 reps	rest: 30s
Decline Bench Leg Raise	3x8 reps	rest: 30s
Push-Up	3x8 reps	rest: 30s
Dumbbell Squat	3x8 reps	rest: 30s

Abs/back 12 exercises, 1 hr 21 mins