CeciliaLindkvist

Apr 15th 2014

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DOWNLOADS/VIEWS: 190/3706

RATING: 70 (FROM 2 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Good start for beginners!

Cardio/Shoulders/Abs 12 exercises, 1 hr 12 mins

Treadmill Running	0x0 reps	rest: 1s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 30s
Dumbbell Upright Row	4x12 reps	rest: 30s
Air Bike	4x12 reps	rest: 30s
Alternating Heel Touch	4x12 reps	rest: 30s
Weighted Decline Rotation	4x12 reps	rest: 30s
Seated Bench Leg Pull-In	4x12 reps	rest: 30s
Stability Ball Crunch	4x12 reps	rest: 30s
Parallel Bar Hip Flexion	4x12 reps	rest: 30s
Crunch	4x12 reps	rest: 30s

Legs 6 exercises, 43 mins

Barbell 1/2 Squat	4x12 reps	rest: 30s
Machine Leg Curl (Prone)	4x12 reps	rest: 30s
Machine Leg Extension	4x12 reps	rest: 30s
Barbell Rocking Standing Calf Raise	4x12 reps	rest: 30s
Machine Seated Calf Raise	4x12 reps	rest: 30s
Machine Leg Press	4x12 reps	rest: 30s

Cardio/Abs/Glutes 8 exercises, 2 hrs 7 mins

Abs/Back 9 exercises, 1 hr 18 mins

Air Bike	4x12 reps	rest: 60s
Alternating Heel Touch	4x12 reps	rest: 60s
Decline Crunch	4x12 reps	rest: 60s
Seated Bench Leg Pull-In	4x12 reps	rest: 60s
Dumbbell Side Bend	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Stability Ball Back Extension	4x12 reps	rest: 60s
Dumbbell Rotational Row	4x12 reps	rest: 60s

Back/Arms 7 exercises, 1 hr 8 mins

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x12 reps	rest: 60s
Dumbbell Seated Curl	4x12 reps	rest: 60s
EZ Bar Close Grip Curl	4x12 reps	rest: 60s
Barbell Tricep Press (Supine)	4x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s

Cardio 4 exercises, 2 hrs 18 mins