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Description

This routine is for those who own the Weider C4800 machine. Depending on which exercise and which pulley you are using each plate represents a different weight. Example: lower pulley - one plate represents 33 pounds. Upper pulley - one plate represents 36 pounds. But with the arm press that one plate represents 82 pounds. The smaller upper plates are about 12.50 pounds and are included with the total weight. So, when we say, "one plate" we're talking about the "first" larger plate in each stack, and not the smaller plate. It is recommended that you do one rep of each exercise with the maximum number of plates, and then count back three plates as your starting point. Example: let's say that with the Ab Crunch you can do one rep with four plates. Then you would do your first set with two plates, second set with three plates, and your third set with four plates. Got it?! Then let's "Get Er Done"


Exercises

Set 1: 1 round
Leg Press
Leg Press
30 seconds
Rest
30 seconds
Leg Press Add Plate
Leg Press Add Plate
30 seconds
Rest
30 seconds
Leg Press Add Plate
Leg Press Add Plate
30 seconds
Rest
1 minute

Set 2: 1 round
Oblique Crunch Right
30 seconds
Rest
30 seconds
Oblique Crunch Right - Add Plate
30 seconds
Rest
30 seconds
Oblique Crunch Right - Add Plate
30 seconds
Rest
30 seconds

Set 3: 1 round
Ab Crunch
30 seconds
Rest
30 seconds
Ab Crunch - Add Plate
30 seconds
Rest
30 seconds
Ab Crunch - Add Plate
30 seconds
Rest
30 seconds

Set 4: 1 round
Oblique Crunch Left
30 seconds
Rest
30 seconds
Oblique Crunch Left - Add Plate
30 seconds
Rest
30 seconds
Oblique Crunch Left - Add Plate
30 seconds
Rest
1 minute

Set 5: 1 round
Leg Extensions
30 seconds
Rest
30 seconds
Leg Extensions - Add Plate
30 seconds
Rest
30 seconds
Leg Extensions - Add Plate
30 seconds
Rest
1 minute

Set 6: 1 round
Deadlift
30 seconds
Rest
30 seconds
Deadlifts - Add Plate
30 seconds
Rest
30 seconds
Deadlifts - Add Plate
30 seconds
Rest
1 minute

Set 7: 1 round
Leg Curl Right
30 seconds
Rest
30 seconds
Leg Curl Right - Add Plate
30 seconds
Rest
30 seconds
Leg Curl Right - Add Plate
30 seconds
Rest
1 minute

Set 8: 1 round
Leg Curl Left
30 seconds
Rest
30 seconds
Leg Curl Left - Add Plate
30 seconds
Rest
30 seconds
Leg Curl Left - Add Plate
30 seconds
Rest
1 minute

Set 9: 1 round
Good Morning Sunshines
30 seconds
Rest
30 seconds
Good Mornings - Add Plate
30 seconds
Rest
30 seconds
Good Mornings - Add Plate
30 seconds
Rest
1 minute

Set 10: 1 round
Hip Abductor Left
30 seconds
Rest
30 seconds
Hip Abductor Left - Add Plate
30 seconds
Rest
30 seconds
Hip Abductor Left - Add Plate
30 seconds
Rest
1 minute

Set 11: 1 round
Hip Abductor Right
30 seconds
Rest
30 seconds
Hip Abductor Right - Add Plate
30 seconds
Rest
30 seconds
Hip Abductor Right - Add Plate
30 seconds


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