4 day per week experiment
SaiStephens avatar SaiStephens
May 22nd 2018
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4 day per week experiment

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

2 cardio/stamina building days
2 strength training days

Strength 1  9 exercises, 55 mins
Smith Machine Bench Press exercise demonstration
Smith Machine Bench Press

3x10 reps

rest: 30s audio icon
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Smith Machine Squat exercise demonstration
Smith Machine Squat

3x10 reps

rest: 30s audio icon
add button

3x10 reps

rest: 30s
add button
Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x10 reps

rest: 30s audio icon
add button
Cable Seated Row exercise demonstration
Cable Seated Row

3x10 reps

rest: 30s audio icon
add button
Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

3x10 reps

rest: 30s audio icon
add button
Cable Bicep Curl (Close Grip) exercise demonstration
Cable Bicep Curl (Close Grip)

3x10 reps

rest: 30s audio icon
add button
Cable Upright Row exercise demonstration
Cable Upright Row

3x10 reps

rest: 30s audio icon
add button

9x15 reps

rest: 30s
add button
Cardio/Stamina 2  6 exercises, 1 hr 0 min
Treadmill Running exercise demonstration
Treadmill Running

1x0 reps

rest: 20s audio icon
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Pull-Up exercise demonstration
Pull-Up

5x10 reps

rest: 30s audio icon
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Rowing exercise demonstration
Rowing

1x0 reps

rest: 5s audio icon
add button
Push-Up exercise demonstration
Push-Up

5x20 reps

rest: 30s audio icon
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9x15 reps

rest: 0s
add button
Step Machine exercise demonstration
Step Machine

1x0 reps

rest: 5s audio icon
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Strength 2  9 exercises, 56 mins
Dumbbell Fly exercise demonstration
Dumbbell Fly

3x10 reps

rest: 30s audio icon
add button
Dumbbell Seated Shoulder Press exercise demonstration
Dumbbell Seated Shoulder Press

3x10 reps

rest: 30s audio icon
add button
EZ Bar Tricep Extension exercise demonstration
EZ Bar Tricep Extension

3x10 reps

rest: 30s audio icon
add button
EZ Bar Curl exercise demonstration
EZ Bar Curl

3x10 reps

rest: 30s audio icon
add button
Machine Leg Press exercise demonstration
Machine Leg Press

3x10 reps

rest: 30s audio icon
add button
Calf Press On Leg Press exercise demonstration
Calf Press On Leg Press

3x10 reps

rest: 60s audio icon
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Machine Lat Pulldown exercise demonstration
Machine Lat Pulldown

3x10 reps

rest: 30s audio icon
add button
Machine Seated Row exercise demonstration
Machine Seated Row

3x10 reps

rest: 30s audio icon
add button

9x10 reps

rest: 30s
add button

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