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1 Hour Before Work

arikanu

Sep 3rd 2018

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1 Hour Before Work

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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

Max 60min workout just before work. Lift heavy rest heavy.

Chest 5 exercises, 57 mins

	Barbell Bench Press	4x6 reps	rest: 120s
	Barbell Incline Bench Press	4x6 reps	rest: 120s
	Barbell Decline Bench Press	4x6 reps	rest: 120s
	Machine Fly	4x6 reps	rest: 120s
	Machine Bench Press	4x6 reps	rest: 120s

Back 5 exercises, 58 mins

	Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 120s
	Cable Seated Row	4x6 reps	rest: 120s
	Dumbbell One-Arm Row	4x6 reps	rest: 120s
	Barbell Bent-Over Row	4x6 reps	rest: 120s
	Barbell Deadlift	4x6 reps	rest: 120s

Shoulders 6 exercises, 50 mins

	Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
	Dumbbell Shoulder Shrug	3x10 reps	rest: 90s
	Dumbbell Lateral Raise	3x10 reps	rest: 90s
	Dumbbell One-Arm Front Raise	3x10 reps	rest: 90s
	Machine Shoulder Press	3x10 reps	rest: 90s
	Dumbbell Incline Bench Row	3x10 reps	rest: 90s

Legs 5 exercises, 57 mins

	Barbell Squat	4x6 reps	rest: 120s
	Machine Leg Extension	4x6 reps	rest: 120s
	Machine Leg Curl (Prone)	4x6 reps	rest: 120s
	Machine Leg Press	4x6 reps	rest: 120s
	Barbell Calf Raise	4x6 reps	rest: 120s

Arms 6 exercises, 51 mins

	Barbell Preacher Curl	3x10 reps	rest: 90s
	Dumbbell Hammer Curl	3x10 reps	rest: 90s
	Barbell Reverse Curl	3x10 reps	rest: 90s
	Barbell Reverse Tricep Bench Press	3x10 reps	rest: 90s
	Dumbbell Tricep Extension	3x10 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 90s

Rest 0 exercises, 0 min

Rest 0 exercises, 0 min

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