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Stay strong

maurinet

Jun 10th 2019

TRY IT OUT

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Stay strong

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 4
Day 5
Day 7

Sunday 8 exercises, 59 mins

	Dumbbell Bicep Curl	3x12 reps	rest: 60s
	Bodyweight Squat	3x12 reps	rest: 60s
	Dumbbell Arnold Press	3x20 reps	rest: 45s
	Bodyweight Calf Raise	3x12 reps	rest: 60s
	Dumbbell Tricep Extension	3x20 reps	rest: 45s
	Bodyweight Lunge	3x12 reps	rest: 60s
	Band Upright Row	3x20 reps	rest: 45s
	Push-Up	3x20 reps	rest: 45s

Monday 8 exercises, 58 mins

	Dumbbell Bicep Curl	3x12 reps	rest: 60s
	Bodyweight Squat	3x12 reps	rest: 60s
	Dumbbell Arnold Press	3x20 reps	rest: 45s
	Bodyweight Calf Raise	3x12 reps	rest: 60s
	Dumbbell Tricep Extension	3x12 reps	rest: 60s
	Bodyweight Lunge	3x12 reps	rest: 60s
	Band Upright Row	3x20 reps	rest: 45s
	Push-Up	3x20 reps	rest: 45s

Wednesday 8 exercises, 58 mins

	Dumbbell Bicep Curl	3x12 reps	rest: 60s
	Bodyweight Squat	3x12 reps	rest: 60s
	Dumbbell Arnold Press	3x20 reps	rest: 45s
	Bodyweight Calf Raise	3x12 reps	rest: 60s
	Dumbbell Tricep Extension	3x12 reps	rest: 60s
	Bodyweight Lunge	3x12 reps	rest: 60s
	Band Upright Row	3x20 reps	rest: 45s
	Push-Up	3x20 reps	rest: 45s

Thursday 8 exercises, 58 mins

	Dumbbell Bicep Curl	3x12 reps	rest: 60s
	Bodyweight Squat	3x12 reps	rest: 60s
	Dumbbell Arnold Press	3x20 reps	rest: 45s
	Bodyweight Calf Raise	3x12 reps	rest: 60s
	Dumbbell Tricep Extension	3x12 reps	rest: 60s
	Bodyweight Lunge	3x12 reps	rest: 60s
	Band Upright Row	3x20 reps	rest: 45s
	Push-Up	3x20 reps	rest: 45s

Saturday 9 exercises, 1 hr 6 mins

	Dumbbell Bicep Curl	3x12 reps	rest: 60s
	Bodyweight Squat	3x12 reps	rest: 60s
	Dumbbell Arnold Press	3x20 reps	rest: 45s
	Bodyweight Calf Raise	3x12 reps	rest: 60s
	Dumbbell Tricep Extension	3x12 reps	rest: 60s
	Bodyweight Lunge	3x12 reps	rest: 60s
	Band Cross-Over	3x20 reps	rest: 45s
	Band Upright Row	3x20 reps	rest: 45s
	Push-Up	3x20 reps	rest: 45s

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