lcharbonneau89

Dec 2nd 2013

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Train Like a Lady Beast

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is designed to push your body passed it's limits giving you a toned look from top to bottom.

For higher intensity super set exercises.

Good Luck =)

Monday
Tuesday
Wednesday
Thursday
Friday

Legs 8 exercises, 48 mins

Cable Pull Through	3x20 reps	rest: 1s
Smith Machine Split Squat	3x15 reps	rest: 1s
Machine Leg Extension	3x18 reps	rest: 1s
Barbell Standing Calf Raise	3x30 reps	rest: 1s
Barbell Deep Squat	3x15 reps	rest: 1s
Machine Leg Press	3x18 reps	rest: 1s
Machine Hip Abduction	3x20 reps	rest: 1s
Machine Hip Adduction	3x20 reps	rest: 1s

Chest, Back & Abs 10 exercises, 1 hr 12 mins

Barbell Bench Press	3x15 reps	rest: 1s
Dual Cable Triceps Extension	6x20 reps	rest: 1s
Barbell Incline Bench Press	3x15 reps	rest: 1s
Cable Cross-Over	6x20 reps	rest: 1s
Barbell Bent-Over Row	4x15 reps	rest: 1s
Machine Lat Pulldown (Reverse Grip)	3x15 reps	rest: 1s
Back Hyperextension	3x20 reps	rest: 1s
Cable Kneeling Crunch	3x25 reps	rest: 1s
Cable One-Arm Side Bend	3x20 reps	rest: 1s
Cable Pallof Press with Rotation	3x20 reps	rest: 1s

Legs 8 exercises, 1 hr 3 mins

Cable Hip Abduction	3x18 reps	rest: 1s
Dumbbell Lunge	4x15 reps	rest: 1s
Mountain Climber	3x30 reps	rest: 1s
Cable Calf Raise	3x20 reps	rest: 1s
Cable Single-Leg Calf Raise	3x20 reps	rest: 1s
Cable Leg Kickback	3x20 reps	rest: 1s
Calf Press On Leg Press	3x20 reps	rest: 1s
Machine Seated Single-Leg Calf Raise	5x50 reps	rest: 1s

Tricep, Bicep, Shoulders 15 exercises, 1 hr 25 mins

Barbell Bench Press (Close Grip)	2x18 reps	rest: 1s
Dumbbell One-Arm Front Raise	3x15 reps	rest: 1s
Dumbbell Seated Arnold Press	3x15 reps	rest: 1s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 1s
Barbell Rear Military Press	3x15 reps	rest: 1s
Cable Bicep Curl	3x18 reps	rest: 1s
Cable Tricep Pushdown (V-Bar)	3x15 reps	rest: 1s
Barbell Spider Curl	3x15 reps	rest: 1s
Barbell Bradford Rocky Press	3x15 reps	rest: 1s
Barbell Shrug	3x20 reps	rest: 1s
Dumbbell Bent-Over Reverse Fly	3x15 reps	rest: 1s
Machine Dip	3x20 reps	rest: 1s
Barbell Reverse Curl	3x20 reps	rest: 1s
Barbell Rear Tricep Extension	3x15 reps	rest: 1s
EZ Bar Curl (Reverse Grip)	3x20 reps	rest: 1s

Cardio & Abs 6 exercises, 34 mins

	1x1 reps	rest: 60s
Machine Ab Crunch	3x30 reps	rest: 1s
Dumbbell Wood Chop	3x18 reps	rest: 1s
Weight Plate Russian Twist	3x25 reps	rest: 1s
Weighted Side Bend	3x20 reps	rest: 1s
Weighted Crunch	3x25 reps	rest: 1s