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Summertime Shine

dorielle

Oct 18th 2017

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Summertime Shine

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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

The get right routine for 40+

Chest and Triceps 6 exercises, 37 mins

	Barbell Bench Press	3x10 reps	rest: 45s
	Push-Up	3x10 reps	rest: 45s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Fly	3x10 reps	rest: 45s
	Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
	Single-Leg Bench Dip	3x8 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Back and Biceps 6 exercises, 39 mins

	Pull-Up	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Machine Inverted Row	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Rest 0 exercises, 0 min

Legs and Shoulders 7 exercises, 46 mins

	Barbell Squat	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s
	Dumbbell Calf Raise	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Barbell Military Press	3x8 reps	rest: 60s
	Dumbbell Upright Row	3x8 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Rest 0 exercises, 0 min

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