Elite

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RATING: 90 (FROM 201 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

T-1 7 exercises, 1 hr 4 mins

T-2 7 exercises, 1 hr 5 mins

Barbell Incline Bench Press	3x7 reps	rest: 120s
Dumbbell Incline Bench Press	3x7 reps	rest: 120s
Barbell Bench Press	3x7 reps	rest: 120s
Dumbbell Bench Press	3x7 reps	rest: 120s
Barbell Military Press	3x7 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x7 reps	rest: 120s
Dumbbell Lateral Raise	3x7 reps	rest: 120s

T-3 9 exercises, 1 hr 22 mins

Air Bike	3x7 reps	rest: 120s
Barbell Deep Squat	3x7 reps	rest: 120s
Barbell Deadlift	3x7 reps	rest: 120s
Machine Leg Press	3x7 reps	rest: 120s
Barbell Stiff-Leg Deadlift	3x7 reps	rest: 120s
Barbell Rocking Standing Calf Raise	3x7 reps	rest: 120s
Barbell Seated Calf Raise	3x7 reps	rest: 120s
Cable Kneeling Crunch	3x7 reps	rest: 120s
Hanging Leg Raise	3x7 reps	rest: 120s

T-4 9 exercises, 1 hr 24 mins

Barbell Curl	3x7 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x7 reps	rest: 120s
Dumbbell Bicep Curl	3x7 reps	rest: 120s
Dumbbell Hammer Curl	3x7 reps	rest: 120s
Barbell Tricep Press (Supine)	3x7 reps	rest: 120s
Dumbbell Incline Curl	3x7 reps	rest: 120s
Barbell Tricep Extension (Supine)	3x7 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x7 reps	rest: 120s
Barbell Reverse Curl	3x7 reps	rest: 120s