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Mark East 2014

ChristopherLongCSCS

Jan 9th 2014

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Mark East 2014

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 3
Day 1
Day 2

Pull 7 exercises, 26 mins

		2x8 reps	rest: 4s
		3x8 reps	rest: 4s
	Machine Assisted Pull-Up	3x12 reps	rest: 4s
	Cable Seated Row	3x12 reps	rest: 4s
		3x6 reps	rest: 4s
	Dumbbell Incline Curl	3x10 reps	rest: 4s
	Barbell Curl	3x10 reps	rest: 4s

Push 7 exercises, 23 mins

		2x12 reps	rest: 4s
		3x10 reps	rest: 4s
		3x10 reps	rest: 4s
		3x10 reps	rest: 4s
		3x12 reps	rest: 4s
		3x15 reps	rest: 4s
	Push-Up	3x12 reps	rest: 4s

Hips & Legs 0 exercises, 0 min

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