NRC "Bielke"

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0 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

- If you have a medical condition, please consult with your doctor before following this workout

Chest and Shoulders 9 exercises, 1 hr 25 mins

Step Machine	0x0 reps	rest: 20s
Machine Ab Crunch	2x40 reps	rest: 60s
Machine Incline Chest Press	6x10 reps	rest: 30s
Dumbbell Bench Press	4x10 reps	rest: 30s
Dip	4x25 reps	rest: 30s
Dumbbell Lateral Raise	4x10 reps	rest: 30s
Dumbbell Lateral Raise	4x10 reps	rest: 30s
Dumbbell Front Raise	4x10 reps	rest: 30s
Dumbbell Seated Arnold Press	4x10 reps	rest: 30s

REST 0 exercises, 0 min

Biceps/Triceps 21 exercises, 1 hr 58 mins

Running	0x0 reps	rest: 20s
Machine Ab Crunch	2x40 reps	rest: 60s
Cable Shoulder Extension	1x55 reps	rest: 30s
Cable Shoulder Extension	4x10 reps	rest: 30s
Cable Shoulder Extension	4x15 reps	rest: 30s
Dumbbell Seated One-Arm Tricep Extension	4x15 reps	rest: 30s
Dip	1x30 reps	rest: 30s
Dumbbell Bicep Curl	4x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	1x15 reps	rest: 30s
Dumbbell Hammer Curl	2x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	1x15 reps	rest: 30s
Dumbbell Hammer Curl	2x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	1x15 reps	rest: 30s
Dumbbell Concentration Curl	2x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	1x15 reps	rest: 30s
Dumbbell Concentration Curl	2x10 reps	rest: 30s
Cable One-Arm Bicep Curl	1x10 reps	rest: 10s
Cable One-Arm Bicep Curl	1x15 reps	rest: 10s
Cable One-Arm Bicep Curl	1x20 reps	rest: 10s
Cable One-Arm Bicep Curl	1x25 reps	rest: 10s
Cable One-Arm Bicep Curl	1x30 reps	rest: 10s

Legs 10 exercises, 1 hr 12 mins

Back and Shoulders 17 exercises, 1 hr 21 mins

Step Machine	0x0 reps	rest: 20s
Machine Ab Crunch	2x40 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 30s
Cable Seated Row	4x10 reps	rest: 30s
Smith Machine Upright Row	1x10 reps	rest: 15s
Smith Machine Shrug	1x10 reps	rest: 15s
Smith Machine Shrug	1x10 reps	rest: 15s
Weight Plate Shrug	1x15 reps	rest: 60s
Smith Machine Upright Row	1x10 reps	rest: 15s
Smith Machine Shrug	1x10 reps	rest: 15s
Smith Machine Shrug	1x10 reps	rest: 15s
Weight Plate Shrug	1x10 reps	rest: 60s
Smith Machine Upright Row	1x10 reps	rest: 15s
Smith Machine Shrug	1x10 reps	rest: 15s
Smith Machine Shrug	1x10 reps	rest: 15s
Weight Plate Shrug	1x8 reps	rest: 60s

REST 0 exercises, 0 min

Legs 10 exercises, 1 hr 18 mins