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Brad's Workout

bsnyder3

Feb 4th 2019

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Brad's Workout

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

restarting after long layoff, three day routine to get back in shape and start weight loss.

Monday
Wednesday
Thursday

Full Body 8 exercises, 1 hr 7 mins

	Treadmill Running	1x0 reps	rest: 30s
	Preacher Curl Machine	3x10 reps	rest: 30s
	Machine Tricep Extension	3x10 reps	rest: 30s
	Machine Deltoid Raise	3x10 reps	rest: 30s
	Machine Leg Press	3x10 reps	rest: 30s
	Calf Press On Leg Press	3x10 reps	rest: 30s
	Machine Bench Press	3x10 reps	rest: 30s
	Machine Seated Row	3x10 reps	rest: 30s

Upper Body 8 exercises, 1 hr 8 mins

	Treadmill Running	1x0 reps	rest: 30s
	Preacher Curl Machine	3x10 reps	rest: 30s
	Machine Tricep Extension	3x10 reps	rest: 30s
	Machine Fly	3x10 reps	rest: 30s
	Machine Reverse Fly	3x10 reps	rest: 30s
	Machine Assisted Pull-Up	3x10 reps	rest: 30s
	Machine Shoulder Press	3x10 reps	rest: 30s
	Machine Ab Crunch	3x10 reps	rest: 30s

Lower Body 7 exercises, 1 hr 2 mins

	Treadmill Running	1x0 reps	rest: 30s
	Back Hyperextension	3x10 reps	rest: 30s
	Machine Leg Extension	3x10 reps	rest: 30s
	Machine Seated Leg Curl	3x10 reps	rest: 30s
	Machine Leg Press	3x10 reps	rest: 30s
	Calf Press On Leg Press	3x10 reps	rest: 30s
	Parallel Bar Hip Raise	3x10 reps	rest: 30s

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