Quick In and Out - DT
deviltigger77 avatar deviltigger77
Jun 25th 2014
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Quick In and Out - DT

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shorter Version for Quick In/Out
Combine a Cardio Day with a Workout Day

Chest and Back  4 exercises, 16 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

2x10 reps

rest: 30s audio icon
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Push-Up exercise demonstration
Push-Up

2x10 reps

rest: 30s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

2x10 reps

rest: 30s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

2x10 reps

rest: 30s audio icon
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Shoulders and Glutes  4 exercises, 16 mins
Dumbbell One-Arm Arnold Press exercise demonstration
Dumbbell One-Arm Arnold Press

2x10 reps

rest: 30s audio icon
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Barbell Military Press (Seated) exercise demonstration
Barbell Military Press (Seated)

2x10 reps

rest: 30s audio icon
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Bodyweight Walking Lunge exercise demonstration
Bodyweight Walking Lunge

2x10 reps

rest: 30s audio icon
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Bridge exercise demonstration
Bridge

2x12 reps

rest: 30s audio icon
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Arms  4 exercises, 17 mins
Dumbbell Bicep Curl (Supine Wide Grip) exercise demonstration
Dumbbell Bicep Curl (Supine Wide Grip)

2x10 reps

rest: 30s audio icon
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Dumbbell Reverse Concentration Curl exercise demonstration
Dumbbell Reverse Concentration Curl

2x10 reps

rest: 30s audio icon
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Barbell Bench Press (Close Grip) exercise demonstration
Barbell Bench Press (Close Grip)

2x10 reps

rest: 30s audio icon
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Barbell Bicep Drag Curl exercise demonstration
Barbell Bicep Drag Curl

2x10 reps

rest: 30s audio icon
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Cardio - Walking  1 exercises, 31 mins
Walking exercise demonstration
Walking

0x0 reps

rest: 30s audio icon
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Cardio - Cycling  1 exercises, 31 mins
Road Cycling exercise demonstration
Road Cycling

0x0 reps

rest: 30s audio icon
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Cardio - Elliptical  1 exercises, 31 mins
Elliptical Training exercise demonstration
Elliptical Training

0x0 reps

rest: 30s audio icon
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Cardio - Rock Climbing Wall  1 exercises, 1 min

0x0 reps

rest: 30s
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