Free Workout Plan #4

This intermediate workout plan is a three day plan designed to increase your metabolism and burn fat. It is an interval training routine, split into two workouts, Upper Body and Lower Body. Perform the workouts every other day, alternating the workouts each time, with 2 days rest after the third workout of the week.

For example, if your first workout is Monday, then you should workout on Monday, Wednesday, and Friday. Tuesday, Thursday, Saturday, and Sunday would be rest days.

This is a circuit routine where you perform the exercises in sequence. You should do one set of every exercise in the list, then repeat the circuit for the second set.

There are 2 minute cardio intervals between exercises. Choose the cardio equipment of your choice (Treadmill, Stair Climber, Elliptical Trainer, etc.). At the end of each workout, you will have completed 20 minutes of cardio work.

You should rest only as much as needed to complete the circuit(target: rest only long enough to move from station to station and adjust weights). Perform each exercise with a 2-0-1 tempo (that is, 2 seconds down, no pause, 1 second up).

Workout Schedule
Day	Workout
	Week 1	Week 2
Day 1	Upper Body Workout	Lower Body Workout
Day 2	Rest	Rest
Day 3	Lower Body Workout	Upper Body Workout
Day 4	Rest	Rest
Day 5	Upper Body Workout	Lower Body Workout
Day 6	Rest	Rest
Day 7	Rest	Rest

Upper Body Workout
Exercise	Sets	Reps
Flat Bench Press	2	15, 15
Cardio Interval	2	2 min, 2 min
Seated Shoulder Press (Barbell, Front)	2	15, 15
Lat Pulldown (Wide Grip, Front)	2	15, 15
Cardio Interval	2	2 min, 2 min
Triceps Pressdown	2	15, 15
Dumbbell Biceps Curl	2	15, 15
Cardio Interval	2	2 min, 2 min
Reverse Crunch	2	15, 15
Cardio Interval	2	2 min, 2 min
Standard Crunch	2	25, 25

Lower Body Workout
Exercise	Sets	Reps
Walking Lunge	2	15, 15
Cardio Interval	2	2 min, 2 min
Leg Extensions	2	15, 15
Cardio Interval	2	2 min, 2 min
Leg Curls	2	15, 15
Cardio Interval	2	2 min, 2 min
Standing Toe Raises	2	15, 15
Cardio Interval	2	2 min, 2 min
Cross Body Crunch (Elbow to Opposite Knee)	2	15, 15

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