Super Hero

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RATING: 20 (FROM 6 JEFIT MEMBERS)

5 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

1. Monday: Chest and legs (Stomach)
2. Tuesday: Back and biceps (Cardio)
3. Wednesday: Shoulders and triceps (Stomach)
4. Thursday: Chest and legs (Cardio)
5. Friday: Shoulders and triceps (Stomach)
6. Saturday: Optional Back and biceps (Swimming)

Chest and legs (Stomach) 10 exercises, 1 hr 5 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Straight Arm Crossover	3x8 reps	rest: 60s
Single-Leg Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x8 reps	rest: 60s

Back and biceps (Cardio) 10 exercises, 1 hr 6 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s

Shoulders and triceps (Stomach) 10 exercises, 1 hr 4 mins

Barbell Rear Military Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s

Chest and legs (Cardio) 10 exercises, 1 hr 5 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Straight Arm Crossover	3x8 reps	rest: 60s
Single-Leg Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x8 reps	rest: 60s

Shoulders and triceps (Stomach) 10 exercises, 1 hr 4 mins

Barbell Rear Military Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s

Optional: Back and biceps (Swimming) 10 exercises, 1 hr 6 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s