NZ_Nitro

Jun 26th 2017

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Tony 2017

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 11 exercises, 1 hr 22 mins

Day 2 11 exercises, 1 hr 20 mins

Treadmill Running	1x0 reps	rest: 5s
Alternating Heel Touch	3x20 reps	rest: 30s
Cable Seated Row	3x20 reps	rest: 30s
Dumbbell Seated Alternating Hammer Curl	3x20 reps	rest: 30s
Dumbbell Incline Bench Press	3x20 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	3x20 reps	rest: 30s
Cable Upright Row	3x20 reps	rest: 30s
Flutter Kick	3x20 reps	rest: 30s
Dumbbell Tricep Extension	3x20 reps	rest: 30s
Machine Seated Leg Curl	3x20 reps	rest: 30s
Barbell Calf Raise	3x20 reps	rest: 30s

Day 3 11 exercises, 1 hr 23 mins

Day 4 11 exercises, 1 hr 18 mins

Treadmill Running	1x0 reps	rest: 5s
Cable Kneeling Crunch	3x20 reps	rest: 30s
Machine Assisted Pull-Up	3x20 reps	rest: 30s
Cable Bicep Curl	3x20 reps	rest: 30s
Dumbbell Bench Press	3x20 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	3x20 reps	rest: 30s
Bridge	1x20 reps	rest: 30s
Barbell Front Raise	3x20 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x20 reps	rest: 30s
Machine Leg Extension	3x20 reps	rest: 30s
Calf Press On Leg Press	3x20 reps	rest: 30s

Day 5 12 exercises, 1 hr 34 mins

Rowing	1x0 reps	rest: 5s
Plank	3x20 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	3x20 reps	rest: 30s
Barbell Deadlift	3x20 reps	rest: 30s
Cable Bicep Curl (Supine Close Grip)	3x20 reps	rest: 30s
Cable Cross-Over	3x20 reps	rest: 30s
Barbell Wrist Curl (Palms Up)	3x30 reps	rest: 30s
Cable Hip Abduction	3x20 reps	rest: 30s
Machine Shoulder Press	3x20 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x20 reps	rest: 30s
Machine Leg Press	3x20 reps	rest: 30s
Dumbbell Calf Raise	3x20 reps	rest: 30s

Day 6 11 exercises, 1 hr 24 mins

Elliptical Training	1x0 reps	rest: 5s
Crunch	3x20 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	3x20 reps	rest: 30s
Dumbbell Alternating Seated Curl	3x20 reps	rest: 30s
Machine Fly	3x20 reps	rest: 30s
Dumbbell Wrist Curl (Palms Up)	3x20 reps	rest: 30s
Barbell Kneeling Squat	3x20 reps	rest: 30s
Dumbbell Shoulder Shrug	3x20 reps	rest: 30s
Cable One-Arm Tricep Pushdown	3x20 reps	rest: 30s
Dumbbell Lunge	3x20 reps	rest: 30s
Calf Press On Leg Press	3x20 reps	rest: 30s

Day 7 11 exercises, 52 mins