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School Year Work Out

MeredithLesser-Gonzalez

Dec 29th 2017

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School Year Work Out

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3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

A four day work out with emphasis on shaping arms, but and thighs.

Monday
Tuesday
Wednesday
Thursday

Upper Body 1 10 exercises, 1 hr 20 mins

	Treadmill Running	0x8 reps	rest: 20s
	Oblique Crunch	4x25 reps	rest: 20s
	Crunch	4x25 reps	rest: 20s
	Barbell Bench Press	3x15 reps	rest: 20s
	Barbell Curl	3x15 reps	rest: 20s
	Barbell Shoulder Press	3x10 reps	rest: 20s
	Barbell Tricep Extension	3x10 reps	rest: 20s
	Barbell Reverse Tricep Bench Press	3x15 reps	rest: 20s
	Machine Fly	4x10 reps	rest: 20s
	Dumbbell Posterior Fly on Stability Ball	4x10 reps	rest: 20s

Lower Body 10 exercises, 1 hr 18 mins

	Elliptical Training	0x8 reps	rest: 20s
	Machine Ab Crunch	4x10 reps	rest: 20s
	Medicine Ball Rotation	4x10 reps	rest: 20s
	Machine Leg Press	3x15 reps	rest: 20s
	Machine Single-Leg Press	3x15 reps	rest: 20s
	Machine Seated Leg Curl	3x15 reps	rest: 20s
	Machine Leg Extension	3x15 reps	rest: 20s
	Machine Hip Abduction	4x25 reps	rest: 20s
	Machine Hip Adduction	3x25 reps	rest: 20s
	Machine Tricep Extension	3x15 reps	rest: 20s

Upper Body 2 11 exercises, 1 hr 9 mins

	Step Machine	0x8 reps	rest: 20s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 20s
	Cable Seated Row	3x10 reps	rest: 20s
	Dumbbell Concentration Curl	3x8 reps	rest: 20s
	Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 20s
	Dumbbell Seated Shoulder Press	4x4 reps	rest: 10s
	Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 10s
	Dumbbell Bench Press	3x8 reps	rest: 20s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 20s
	Crunch	2x25 reps	rest: 20s
	Oblique Crunch	2x25 reps	rest: 20s

Lower Body 11 exercises, 1 hr 17 mins

	Elliptical Training	0x8 reps	rest: 20s
	Oblique Crunch	2x25 reps	rest: 20s
	Crunch	2x25 reps	rest: 20s
	Machine Hip Abduction	4x25 reps	rest: 20s
	Machine Hip Adduction	2x25 reps	rest: 20s
	Machine Seated Calf Raise	2x15 reps	rest: 20s
	Glute Kickback	3x15 reps	rest: 20s
	Machine Leg Press	3x15 reps	rest: 20s
	Machine Single-Leg Press	3x15 reps	rest: 20s
	Machine Seated Leg Curl	2x15 reps	rest: 20s
	Machine Leg Extension	2x15 reps	rest: 20s

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