jaimebibby

May 1st 2017

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summertime madness

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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

add more reps/sets as desired

chest and triceps 10 exercises, 57 mins

Barbell Bench Press	3x8 reps	rest: 45s
Barbell Incline Bench Press	3x8 reps	rest: 45s
Dumbbell Incline Fly	3x8 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 45s
Dumbbell Deep Push-Up	3x8 reps	rest: 45s
Bench Dip	3x8 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 45s
Dumbbell Alternating Kickback	3x8 reps	rest: 45s
Dumbbell Press (Close Grip)	3x8 reps	rest: 45s
Kettlebell Push-Up	3x8 reps	rest: 45s

Upper Body Workout Day 8 exercises, 46 mins

Push-Up	3x12 reps	rest: 45s
Bench Dip	3x8 reps	rest: 45s
Dumbbell Tricep Extension	3x8 reps	rest: 45s
Dumbbell Lateral Raise	3x8 reps	rest: 45s
Dumbbell One-Arm Row	3x8 reps	rest: 45s
Dumbbell Bent-Over Row	3x8 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 45s
Dumbbell Concentration Curl	3x8 reps	rest: 45s

legs legs legs 10 exercises, 1 hr 3 mins

Lower Body Workout Day 7 exercises, 38 mins

weakness day 0 exercises, 0 min

v back/bicep buster 10 exercises, 1 hr 0 min

Barbell Deadlift	3x8 reps	rest: 45s
Cable Rope Seated Row	3x8 reps	rest: 45s
Barbell Bent-Over Row	3x8 reps	rest: 45s
Pull-Up	3x8 reps	rest: 45s
Dumbbell Bent-Over Row (Palms in)	3x8 reps	rest: 45s
Dumbbell One-Arm Hammer Curl	3x8 reps	rest: 45s
Dumbbell Bicep Curl With Stork Stance	3x8 reps	rest: 45s
Dumbbell One-Arm Row	3x10 reps	rest: 45s
Barbell Curl	3x10 reps	rest: 45s
Dumbbell Concentration Curl	3x10 reps	rest: 45s

Abs & Core Workout Day 7 exercises, 36 mins

weekend medley 11 exercises, 1 hr 2 mins

Dumbbell Seated Arnold Press	3x8 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 45s
Barbell Military Press	3x8 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 45s
Prisoner Squat	3x8 reps	rest: 45s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 45s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 45s
Barbell Calf Raise	3x8 reps	rest: 45s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 45s
Barbell Curl	3x8 reps	rest: 45s
Glute Kickback	3x8 reps	rest: 45s

hallelujah 7 exercises, 39 mins