michelle 1

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2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Maandag: BENE 8 exercises, 1 hr 49 mins

Barbell Squat	4x30 reps	rest: 10s
Dumbbell Step-Up	4x30 reps	rest: 10s
Barbell Single-Leg Squat	4x30 reps	rest: 10s
Machine Seated Calf Raise	4x30 reps	rest: 10s
Cable Pull Through	4x30 reps	rest: 10s
Barbell Kneeling Jump Squat	4x30 reps	rest: 10s
Barbell Glute Bridge	4x30 reps	rest: 10s
Stability Ball Hand and Foot Exchange	4x30 reps	rest: 10s

Woensdag: ARMS 8 exercises, 1 hr 39 mins

Dumbbell Tricep Kickback	4x30 reps	rest: 10s
Cable Shoulder Extension	4x30 reps	rest: 10s
Barbell Spider Curl	4x30 reps	rest: 10s
Dumbbell Squat to Bicep Curl	4x30 reps	rest: 10s
Barbell Bench Press	4x30 reps	rest: 10s
Kettlebell One-Arm Floor Press	4x30 reps	rest: 10s
Dumbbell Shoulder Shrug	4x30 reps	rest: 10s
Barbell Clean and Jerk	4x30 reps	rest: 10s

Vrydag: MAAG 8 exercises, 1 hr 43 mins

Reverse Crunch	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Boxing	1x0 reps	rest: 60s
Decline Bench Leg Raise	3x8 reps	rest: 60s
Windshield Wipers	3x8 reps	rest: 60s
Medicine Ball Throw (Stability Ball)	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s