jag1269

Sep 19th 2014

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RATING: 87 (FROM 1 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

some days are 2 times a day work out

wheels 10 exercises, 1 hr 28 mins

Machine Leg Extension	4x8 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Hack Squat	7x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Seated Leg Curl	7x8 reps	rest: 60s
Machine Calf Raise	4x8 reps	rest: 60s
Machine Calf Press	4x8 reps	rest: 60s
Machine Seated Calf Raise	7x8 reps	rest: 60s

Chest and tri's 7 exercises, 1 hr 1 min

Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s
Stability Ball Cable Fly	7x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	7x8 reps	rest: 60s

Back and Bi's 12 exercises, 1 hr 26 mins

Chin-Up	3x8 reps	rest: 60s
Chin-Up (Close Grip)	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Barbell Curl	7x8 reps	rest: 60s

Shoulders and traps 8 exercises, 1 hr 10 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	3x8 reps	rest: 60s
Dumbbell Alternating Lateral Raise	3x8 reps	rest: 60s
Dumbbell Arnold Press (Stability Ball)	7x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s
Dumbbell Bent-Over Raise	4x8 reps	rest: 60s
Machine Reverse Fly	7x8 reps	rest: 60s

rest 0 exercises, 0 min

Wheels again 10 exercises, 1 hr 28 mins