atpham33

Jul 29th 2018

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Summer shredding

DOWNLOADS/VIEWS: 9/1193

RATING: 99 (FROM 1 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pull A 12 exercises, 1 hr 36 mins

Machine Assisted Pull-Up	3x15 reps	rest: 30s
Barbell Bent-Over Row	4x10 reps	rest: 30s
Machine Vertical Row (Close Grip)	3x10 reps	rest: 0s
Machine Seated Row	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x99 reps	rest: 0s
Cable Shoulder Extension	3x15 reps	rest: 30s
Barbell Row	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	4x15 reps	rest: 30s
Machine Reverse Fly	4x12 reps	rest: 30s
Barbell Curl	3x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 30s
Preacher Curl Machine	4x12 reps	rest: 30s

Push A 11 exercises, 1 hr 0 min

Cable Cross-Over	3x10 reps	rest: 0s
Cable Cross-Over	3x10 reps	rest: 30s
Barbell Bench Press	4x6 reps	rest: 30s
Leverage Incline Chest Press	4x12 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Barbell Upright Row	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 30s
Cable Tricep Kickback	3x12 reps	rest: 30s
Machine Tricep Extension	4x8 reps	rest: 30s

Legs A 7 exercises, 53 mins

Machine Leg Curl (Prone)	4x15 reps	rest: 30s
Machine Leg Extension	4x15 reps	rest: 30s
Barbell Deep Squat	3x8 reps	rest: 30s
Machine Leg Press (Narrow Stance)	4x15 reps	rest: 30s
Dumbbell Walking Lunge	3x20 reps	rest: 30s
Machine Calf Raise	5x10 reps	rest: 30s
Machine Seated Calf Raise	5x10 reps	rest: 30s

Pull B 10 exercises, 1 hr 4 mins

Machine Assisted Pull-Up	3x15 reps	rest: 30s
Barbell Rack Pull	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 30s
Dumbbell One-Arm Row	3x8 reps	rest: 30s
Dual Cable Triceps Extension	3x15 reps	rest: 0s
Cable Rope Deltoid Row	3x15 reps	rest: 30s
Leverage Machine Shrug	4x15 reps	rest: 30s
Barbell Curl	3x8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Preacher Curl Machine	4x12 reps	rest: 30s

Push B 9 exercises, 1 hr 6 mins

Legs B 7 exercises, 56 mins

Abs 4 exercises, 35 mins