andymca101a

Aug 20th 2023

TRY IT OUT

DOWNLOAD

Stage 3alt

DOWNLOADS/VIEWS: 0/22

RATING: 0 (FROM 0 JEFIT MEMBERS)

10 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Split plan

ABS 5 exercises, 0 min

Bench Weighted Decline Crunch	3x12 reps	rest: 30s
Dumbbell Side Bend	3x12 reps	rest: 30s
Weight Plate Russian Twist	3x12 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	3x12 reps	rest: 30s
Kettlebell Goblet Squat	3x12 reps	rest: 30s

Biceps 4 exercises, 0 min

Cable Rope Hammer Curl	4x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 30s
Cable Bicep Curl (Close Grip)	4x12 reps	rest: 30s
Dumbbell Hammer Curl	4x12 reps	rest: 30s

Chest 9 exercises, 0 min

Barbell Military Press	6x12 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 30s
Barbell Bench Press	6x10 reps	rest: 30s
Leverage Chest Press	3x12 reps	rest: 30s
Leverage Decline Chest Press	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
Cable Deltoid Raise	4x12 reps	rest: 30s
Machine Leg Extension	4x12 reps	rest: 30s
Machine Fly	4x12 reps	rest: 30s

Abs 2 4 exercises, 0 min

Back 8 exercises, 0 min

Barbell Deadlift	4x12 reps	rest: 30s
Cable Seated Row	4x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 30s
Barbell Bent-Over Row	3x12 reps	rest: 30s
Barbell Pin-Off Good Morning	4x12 reps	rest: 30s
Leverage Machine High Row	4x12 reps	rest: 30s
Leverage Machine Iso Row	4x12 reps	rest: 30s

Triceps 3 exercises, 0 min

Cable Tricep Pushdown (Rope)	4x12 reps	rest: 30s
Dumbbell Tricep Extension	4x12 reps	rest: 30s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 30s

Shoulders and arms 10 exercises, 0 min

Barbell Military Press	4x12 reps	rest: 30s
Leverage Shoulder Press	5x12 reps	rest: 30s
Dumbbell Bent-Over Reverse Fly	4x12 reps	rest: 30s
Dumbbell Alternating Front Raise	4x12 reps	rest: 30s
Dumbbell Seated Arnold Press	4x12 reps	rest: 30s
Dumbbell Lateral Raise	4x12 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	4x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 30s
Barbell Shrug	3x12 reps	rest: 30s
Preacher Curl Machine	3x12 reps	rest: 30s

Legs 7 exercises, 0 min