Morten E. Nielsen for Maria Have

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

custome made Routine for Strength and keeping the body in shape while her knee is weak from operation.

Shoulder, Triceps 7 exercises, 31 mins

Dumbbell Seated Arnold Press	3x6 reps	rest: 30s
Dumbbell Reverse Fly	3x6 reps	rest: 30s
Dumbbell Alternating Lateral Raise	3x6 reps	rest: 30s
Dumbbell Shoulder Shrug	3x6 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x6 reps	rest: 30s
Weighted Bench Dip	3x6 reps	rest: 30s
Dumbbell Seated Bent-Over One-Arm Tricep Extension	3x6 reps	rest: 30s

Back 5 exercises, 22 mins

Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 30s
Cable V Bar Pulldown	3x6 reps	rest: 30s
Dumbbell One-Arm Row	3x6 reps	rest: 30s
Dumbbell Deadlift	3x6 reps	rest: 30s
Stability Ball Hip Extension	3x6 reps	rest: 30s

Chest, biceps 8 exercises, 36 mins

Legs 6 exercises, 27 mins

Kettlebell Front Squat	3x6 reps	rest: 30s
Bent Knee Hip Raise	3x6 reps	rest: 30s
Stability Ball Weighted Wall Squat	3x6 reps	rest: 30s
Barbell Romanian Deadlift	3x6 reps	rest: 30s
Dumbbell Reverse Lunge	3x6 reps	rest: 30s
Dumbbell Single-Leg Calf Raise	3x6 reps	rest: 30s