Strenght + Plyo/Power

DOWNLOADS/VIEWS: 128/5432

RATING: 71 (FROM 1 JEFIT MEMBERS)

4 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs+ABS 7 exercises, 1 hr 8 mins

Barbell Deep Squat	5x5 reps	rest: 150s
Dumbbell Step-Up	3x8 reps	rest: 90s
Dumbbell Lunge	3x8 reps	rest: 90s
Barbell Stiff-Leg Deadlift	4x8 reps	rest: 120s
Bench Weighted Decline Crunch	3x12 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Weighted Side Bend	3x12 reps	rest: 60s

Chest+Cavs 6 exercises, 1 hr 3 mins

Barbell Bench Press	5x5 reps	rest: 150s
Dumbbell Bench Press	4x8 reps	rest: 90s
Dumbbell Fly	4x8 reps	rest: 90s
Exercise Dome One-Arm Push-Up	4x8 reps	rest: 60s
Machine Calf Raise	4x12 reps	rest: 60s
Dumbbell Single-Leg Calf Raise	4x12 reps	rest: 60s

Back+ABS 6 exercises, 1 hr 0 min

Barbell Deadlift	5x5 reps	rest: 150s
Pull-Up	4x8 reps	rest: 120s
Barbell Bent-Over Row (Reverse Grip)	3x12 reps	rest: 90s
Dumbbell One-Arm Row	3x12 reps	rest: 90s
Hanging Knee Raise	3x12 reps	rest: 60s
Weight Plate Russian Twist	3x12 reps	rest: 60s

Shoulders+Arms 10 exercises, 1 hr 44 mins

Barbell Military Press	5x5 reps	rest: 150s
Barbell Front Raise	3x12 reps	rest: 90s
Dumbbell Lateral Raise	4x12 reps	rest: 90s
Barbell Rear Delt Row	4x12 reps	rest: 90s
Barbell Curl	4x8 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Barbell Tricep Extension	4x8 reps	rest: 120s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s

Plyo+Power Lifts 8 exercises, 52 mins