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November Workout

keannin

Nov 28th 2018

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November Workout

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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

Full body works with targeted focus each day.

Wednesday
Thursday
Friday
Monday
Tuesday

Upper Body 8 exercises, 33 mins

	Barbell Curl	3x10 reps	rest: 0s
	Cable Wrist Curl	3x10 reps	rest: 0s
	Machine Shoulder Press	3x10 reps	rest: 0s
	Barbell Incline Bench Press	3x10 reps	rest: 0s
	Dumbbell Incline Curl	3x10 reps	rest: 0s
	Cable Seated Row	3x10 reps	rest: 0s
	Barbell Reverse Curl	3x10 reps	rest: 0s
	Dumbbell Front Raise	3x10 reps	rest: 45s

Lower and Abs 8 exercises, 33 mins

	Barbell Deep Squat	3x10 reps	rest: 0s
	Dumbbell Step-Up	3x10 reps	rest: 0s
	Machine Leg Extension	3x10 reps	rest: 0s
	Stability Ball Crunch	3x10 reps	rest: 0s
	Machine Calf Raise	3x10 reps	rest: 0s
	Plank	3x10 reps	rest: 0s
	Machine Seated Leg Curl	3x10 reps	rest: 0s
	Cable Hip Abduction	3x10 reps	rest: 45s

Upper Body 8 exercises, 33 mins

	Dumbbell Reverse Fly	3x10 reps	rest: 0s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 0s
	Barbell Bench Press	3x10 reps	rest: 0s
	Barbell Curl	3x10 reps	rest: 0s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 0s
	Dumbbell Bent-Over Row	3x10 reps	rest: 0s
	Machine Fly	3x10 reps	rest: 0s
	Barbell Wrist Curl (Palms Down)	3x10 reps	rest: 45s

Abs and Lower 9 exercises, 34 mins

	Machine Ab Crunch	3x10 reps	rest: 0s
	Seated Leg Tuck	3x10 reps	rest: 0s
	Machine Leg Press	3x10 reps	rest: 0s
	Machine Leg Extension	3x10 reps	rest: 0s
	Frog Sit-Up	3x10 reps	rest: 0s
	Machine Calf Raise	3x10 reps	rest: 0s
	Machine Seated Leg Curl	3x10 reps	rest: 0s
	Band Sit-Up	3x10 reps	rest: 0s
	Barbell Hip Thrust	3x10 reps	rest: 45s

Cardio 5 exercises, 40 mins

	Walking	1x0 reps	rest: 15s
	Boxing	1x0 reps	rest: 1s
	Elliptical Training	1x0 reps	rest: 15s
	Boxing	1x0 reps	rest: 1s
	Boxing	1x0 reps	rest: 1s

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