high rep workout

DOWNLOADS/VIEWS: 23/2081

RATING: 78 (FROM 2 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Increases Metabolic/Endurance for ease body and muscle movements.

P.S. form and posture is more important than lifting weight itself.

Chest, Lower Leg and Forearms 6 exercises, 57 mins

Barbell Decline Bench Press	3x20 reps	rest: 60s
Barbell Incline Bench Press	3x20 reps	rest: 60s
Barbell Bench Press	3x20 reps	rest: 60s
Barbell Rocking Standing Calf Raise	3x20 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x20 reps	rest: 60s
Barbell Reverse Curl	3x20 reps	rest: 60s

Tricep, Bicep and Abs 7 exercises, 1 hr 5 mins

Barbell Bench Press (Close Grip)	3x20 reps	rest: 60s
Barbell Seated Tricep Extension	3x20 reps	rest: 60s
Barbell Curl (Close Grip)	3x20 reps	rest: 60s
Barbell Drag Curl	3x20 reps	rest: 60s
Kettlebell Figure Eight	3x20 reps	rest: 60s
Kettlebell Windmill	3x20 reps	rest: 60s
Frog Sit-Up	3x20 reps	rest: 60s

Glutes, Upper Leg and Core 6 exercises, 56 mins

Barbell Kneeling Squat	3x20 reps	rest: 60s
Barbell 1/4 Squat	3x20 reps	rest: 60s
Barbell Jefferson Squat	3x20 reps	rest: 60s
Barbell Lateral Lunge	3x20 reps	rest: 60s
Push-Up to Side Plank	3x20 reps	rest: 60s
Forearm Plank with Hip Abduction	3x20 reps	rest: 60s

Shoulder and Abs 6 exercises, 53 mins

Barbell Frankenstein Squat	3x20 reps	rest: 60s
Barbell Military Press (Seated)	3x20 reps	rest: 60s
Barbell Incline Shoulder Raise	3x20 reps	rest: 60s
Barbell High Front Raise	3x20 reps	rest: 60s
Side Plank	3x20 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Back and Triceps 6 exercises, 1 hr 2 mins

Barbell One-Arm Row	3x20 reps	rest: 60s
Barbell Incline Bench Row	3x20 reps	rest: 60s
Barbell Good Morning	3x20 reps	rest: 60s
Barbell One-Arm Row	3x20 reps	rest: 60s
Barbell Rear Tricep Extension	3x20 reps	rest: 60s
Barbell Tricep Press (Close Grip)	3x20 reps	rest: 60s