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Boot Camp

melly_b340

Jul 18th 2014

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Boot Camp

DOWNLOADS/VIEWS: 37/3357

RATING: 81 (FROM 13 JEFIT MEMBERS)

6 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 8 exercises, 1 hr 21 mins

	Walking	1x1 reps	rest: 7s
	90/90 Hamstring Stretch	4x15 reps	rest: 30s
	Barbell Squat	4x15 reps	rest: 30s
	Machine Leg Press	4x15 reps	rest: 30s
	Dumbbell Walking Lunge	4x15 reps	rest: 30s
	Machine Leg Extension	4x15 reps	rest: 30s
	Machine Seated Leg Curl	4x15 reps	rest: 30s
	Indoor Cycling	1x1 reps	rest: 20s

Cardio 1 exercises, 1 hr 1 min

1x1 reps

rest: 60s

Chest and Back 9 exercises, 1 hr 20 mins

	Walking	1x1 reps	rest: 10s
	Barbell Bench Press	4x15 reps	rest: 30s
	Barbell Incline Bench Press	4x15 reps	rest: 30s
	Dumbbell Bench Press	4x15 reps	rest: 30s
	Dumbbell Incline Bench Press	4x15 reps	rest: 30s
	Bench Push-Up	4x15 reps	rest: 30s
	Cable Seated Row	4x15 reps	rest: 30s
	Chin-Up	4x15 reps	rest: 30s
	Back Hyperextension	4x15 reps	rest: 30s

Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Triceps and Shoulders 11 exercises, 1 hr 51 mins

	Walking	1x1 reps	rest: 10s
	Barbell Tricep Extension (Supine)	4x15 reps	rest: 30s
	Barbell Bench Press (Close Grip)	4x15 reps	rest: 30s
	Barbell Incline Bench Press (Close Grip)	4x15 reps	rest: 30s
	Dip	4x15 reps	rest: 30s
	Barbell Shrug	4x15 reps	rest: 30s
	Barbell Shoulder Press	4x15 reps	rest: 30s
	Barbell Upright Row	4x15 reps	rest: 30s
	Barbell Front Raise	4x15 reps	rest: 30s
	Dumbbell One-Arm Lateral Raise	4x15 reps	rest: 30s
	Treadmill Running	1x1 reps	rest: 20s

Legs and Back 11 exercises, 1 hr 49 mins

	Walking	1x1 reps	rest: 10s
	90/90 Hamstring Stretch	4x15 reps	rest: 30s
	Barbell Squat	4x15 reps	rest: 30s
	Machine Leg Press	4x15 reps	rest: 30s
	Dumbbell Walking Lunge	4x15 reps	rest: 30s
	Machine Leg Extension	4x15 reps	rest: 30s
	Machine Seated Leg Curl	4x15 reps	rest: 30s
	Cable Seated Row	4x15 reps	rest: 30s
	Chin-Up	4x15 reps	rest: 30s
	Back Hyperextension	4x15 reps	rest: 30s
	Treadmill Running	1x1 reps	rest: 20s

Cardio 1 exercises, 2 hrs 1 min

1x1 reps

rest: 120s audio icon

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