3 days lifting 3 days cardio
dexmorgan avatar dexmorgan
Feb 16th 2019
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3 days lifting 3 days cardio

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5 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

build muscle increase swing speed

Upper Body Workout Day  0 exercises, 0 min
1  7 exercises, 34 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

5x0 reps

rest: 90s audio icon
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Barbell Incline Bench Press exercise demonstration
Barbell Incline Bench Press

2x0 reps

rest: 60s audio icon
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Barbell Shoulder Press exercise demonstration
Barbell Shoulder Press

3x0 reps

rest: 60s audio icon
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Barbell Front Raise exercise demonstration
Barbell Front Raise

3x0 reps

rest: 60s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x0 reps

rest: 60s audio icon
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Barbell Tricep Extension exercise demonstration
Barbell Tricep Extension

3x0 reps

rest: 60s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

2x0 reps

rest: 60s audio icon
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2  1 exercises, 1 hr 1 min
Treadmill Running exercise demonstration
Treadmill Running

1x0 reps

rest: 60s audio icon
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3  8 exercises, 37 mins
Cable V Bar Pulldown exercise demonstration
Cable V Bar Pulldown

3x0 reps

rest: 60s audio icon
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Chin-Up exercise demonstration
Chin-Up

3x0 reps

rest: 60s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

3x0 reps

rest: 60s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

3x0 reps

rest: 60s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

3x0 reps

rest: 60s audio icon
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Barbell Shrug exercise demonstration
Barbell Shrug

3x0 reps

rest: 60s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

4x0 reps

rest: 60s audio icon
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Dumbbell Alternating Hammer Curl exercise demonstration
Dumbbell Alternating Hammer Curl

3x0 reps

rest: 60s audio icon
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4  1 exercises, 1 hr 1 min
Treadmill Running exercise demonstration
Treadmill Running

1x0 reps

rest: 60s audio icon
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5  4 exercises, 22 mins
Barbell Squat exercise demonstration
Barbell Squat

4x0 reps

rest: 60s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

4x0 reps

rest: 60s audio icon
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4x0 reps

rest: 60s
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Smith Machine Reverse Calf Raise exercise demonstration
Smith Machine Reverse Calf Raise

4x0 reps

rest: 60s audio icon
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6  5 exercises, 1 hr 19 mins
Cable Kneeling Crunch exercise demonstration
Cable Kneeling Crunch

3x0 reps

rest: 60s audio icon
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Decline Crunch exercise demonstration
Decline Crunch

3x0 reps

rest: 60s audio icon
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Dumbbell Side Bend exercise demonstration
Dumbbell Side Bend

3x0 reps

rest: 60s audio icon
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Leg Raise exercise demonstration
Leg Raise

3x0 reps

rest: 60s audio icon
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Treadmill Running exercise demonstration
Treadmill Running

1x0 reps

rest: 60s audio icon
add button

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