30 Minutes Per Day

DOWNLOADS/VIEWS: 0/124

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

biceps and back 7 exercises, 55 mins

Rear Pull-Up (Wide Grip)	3x8 reps • 120s	rest: 120s
Cable One-Arm Seated Row	3x8 reps • 60s	rest: 75s
Leverage Machine Iso Row	3x8 reps • 60s	rest: 75s
Cable Front Lat Pulldown (Close Grip)	3x8 reps • 60s	rest: 60s
Cable Reverse Fly	3x8 reps • 60s	rest: 60s
Dumbbell Bicep Curl	3x8 reps • 60s	rest: 90s
Dumbbell Alternating Hammer Curl	3x8 reps • 60s	rest: 120s

chest 8 exercises, 58 mins

Dumbbell Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 80s	rest: 60s
Machine Shoulder Press	3x8 reps • 120s	rest: 60s
Machine Dip	3x8 reps • 60s	rest: 60s
Machine Fly	3x8 reps • 80s	rest: 60s
Cable One-Arm Tricep Extension	3x8 reps • 60s	rest: 60s
Cable Rope Tricep Pushdown	3x8 reps • 120s	rest: 60s
Cable Lateral Raise	3x8 reps • 60s	rest: 60s

chest 7 exercises, 49 mins

Workout 3 7 exercises, 1 hr 5 mins

Machine Fly	3x8 reps • 60s	rest: 150s
Dip	3x8 reps • 60s	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps • 60s	rest: 120s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown	4x8 reps • 60s	rest: 120s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps • 60s	rest: 120s
Cable Lateral Raise	4x8 reps • 60s	rest: 60s