4 day rotate
DavidLaird avatar DavidLaird
Jul 15th 2019
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4 day rotate

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push, Pull, Legs, Cardio

Legs  8 exercises, 1 hr 51 mins
Running exercise demonstration
Running

0x0 reps

rest: 60s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

3x10 reps

rest: 60s audio icon
add button
Cable Hip Abduction exercise demonstration
Cable Hip Abduction

3x10 reps

rest: 60s audio icon
add button

3x10 reps

rest: 60s
add button
Machine Leg Press exercise demonstration
Machine Leg Press

3x10 reps

rest: 60s audio icon
add button
Machine Leg Extension exercise demonstration
Machine Leg Extension

3x10 reps

rest: 60s audio icon
add button
Step Machine exercise demonstration
Step Machine

0x0 reps

rest: 10s audio icon
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3x10 reps

rest: 60s
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Pull  7 exercises, 2 hrs 35 mins
Running exercise demonstration
Running

0x0 reps

rest: 60s audio icon
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Machine Lat Pulldown exercise demonstration
Machine Lat Pulldown

3x10 reps

rest: 60s audio icon
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Machine Seated Row exercise demonstration
Machine Seated Row

3x10 reps

rest: 60s audio icon
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Machine Hammer Curl exercise demonstration
Machine Hammer Curl

3x10 reps

rest: 60s audio icon
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Machine Fly exercise demonstration
Machine Fly

3x8 reps

rest: 60s audio icon
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Step Machine exercise demonstration
Step Machine

0x0 reps

rest: 60s audio icon
add button

3x8 reps

rest: 60s
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Push  9 exercises, 1 hr 8 mins
Running exercise demonstration
Running

0x0 reps

rest: 10s audio icon
add button

3x10 reps

rest: 60s
add button
Machine Shoulder Press exercise demonstration
Machine Shoulder Press

3x10 reps

rest: 60s audio icon
add button
Machine Dip exercise demonstration
Machine Dip

3x10 reps

rest: 60s audio icon
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Machine Reverse Fly exercise demonstration
Machine Reverse Fly

3x10 reps

rest: 60s audio icon
add button
Machine Tricep Extension exercise demonstration
Machine Tricep Extension

3x10 reps

rest: 60s audio icon
add button
Machine Ab Crunch exercise demonstration
Machine Ab Crunch

3x10 reps

rest: 60s audio icon
add button
Step Machine exercise demonstration
Step Machine

0x0 reps

rest: 10s audio icon
add button

3x10 reps

rest: 60s
add button

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