Nancy's workout plan for 2017.04

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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

Bulking day 8 exercises, 45 mins

Dumbbell Plie Squat	3x10 reps	rest: 30s
Kettlebell One-Arm Swing	3x20 reps	rest: 30s
Machine Bench Press	3x15 reps	rest: 15s
Machine Reverse Lat Pulldown (Close Grip)	3x15 reps	rest: 15s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 15s
Dumbbell Tricep Extension	3x15 reps	rest: 15s
Crunch	3x15 reps	rest: 15s
Reverse Crunch	3x15 reps	rest: 15s

Running Day 1 exercises, 41 mins

0x8 reps

rest: 40s

Bulking Day 8 exercises, 45 mins

Dumbbell Plie Squat	3x10 reps	rest: 30s
Kettlebell One-Arm Swing	3x20 reps	rest: 30s
Machine Bench Press	3x15 reps	rest: 15s
Machine Reverse Lat Pulldown (Close Grip)	3x15 reps	rest: 15s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 15s
Dumbbell Tricep Extension	3x15 reps	rest: 15s
Crunch	3x15 reps	rest: 15s
Reverse Crunch	3x15 reps	rest: 15s

Running Day 1 exercises, 41 mins

0x8 reps

rest: 40s

Bulking Day 8 exercises, 45 mins

Dumbbell Plie Squat	3x10 reps	rest: 30s
Kettlebell One-Arm Swing	3x20 reps	rest: 30s
Machine Bench Press	3x15 reps	rest: 15s
Machine Reverse Lat Pulldown (Close Grip)	3x15 reps	rest: 15s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 15s
Dumbbell Tricep Extension	3x15 reps	rest: 15s
Crunch	3x15 reps	rest: 15s
Reverse Crunch	3x15 reps	rest: 15s