CristineEnglis

Mar 20th 2019

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Trial Workout

DOWNLOADS/VIEWS: 10/795

RATING: 100 (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

Chest and Abs 7 exercises, 45 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Bench Press (Wide Grip)	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s

Shoulders and Abs 7 exercises, 44 mins

Leg and Abs 8 exercises, 52 mins

Biceps, Triceps, Forearms and Abs 8 exercises, 49 mins

Barbell Preacher Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s

Back and Abs 9 exercises, 57 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Leg Pull-In	3x8 reps	rest: 60s

MAX and Sprints 5 exercises, 1 hr 28 mins