Heavy
mwiechecki avatar mwiechecki
Oct 21st 2014
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Heavy

DOWNLOADS/VIEWS: 4/790
RATING: 0 (FROM 1 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

Back  5 exercises, 35 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

5x6,6,6,4,4 reps

rest: 60s audio icon
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Pull-Up exercise demonstration
Pull-Up

3x10 reps

rest: 60s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

4x10,8,8,8 reps

rest: 60s audio icon
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Dumbbell Bent-Over Row exercise demonstration
Dumbbell Bent-Over Row

4x8 reps

rest: 60s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

4x8 reps

rest: 60s audio icon
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Arms  6 exercises, 47 mins

4x12 reps

rest: 60s
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Dumbbell Hammer Curl exercise demonstration
Dumbbell Hammer Curl

4x8 reps

rest: 60s audio icon
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4x10 reps

rest: 60s
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4x12 reps

rest: 60s
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Barbell Preacher Curl exercise demonstration
Barbell Preacher Curl

4x8 reps

rest: 60s audio icon
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4x10 reps

rest: 60s
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Rest  0 exercises, 0 min
Legs  6 exercises, 41 mins
Dumbbell Walking Lunge exercise demonstration
Dumbbell Walking Lunge

2x10 reps

rest: 60s audio icon
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Barbell Squat exercise demonstration
Barbell Squat

5x8,8,8,6,4 reps

rest: 60s audio icon
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Barbell Stiff-Leg Deadlift exercise demonstration
Barbell Stiff-Leg Deadlift

4x8 reps

rest: 60s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

4x10,8,6,6 reps

rest: 60s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

3x12 reps

rest: 60s audio icon
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Machine Seated Leg Curl exercise demonstration
Machine Seated Leg Curl

3x12 reps

rest: 60s audio icon
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Shoulders  6 exercises, 40 mins
Cable Reverse Fly exercise demonstration
Cable Reverse Fly

4x10,10,8,8 reps

rest: 60s audio icon
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Dumbbell Bent-Over Reverse Fly exercise demonstration
Dumbbell Bent-Over Reverse Fly

3x8 reps

rest: 60s audio icon
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Dumbbell Seated Shoulder Press exercise demonstration
Dumbbell Seated Shoulder Press

4x10,8,6,6 reps

rest: 60s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x8 reps

rest: 60s audio icon
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Dumbbell One-Arm Front Raise exercise demonstration
Dumbbell One-Arm Front Raise

3x8 reps

rest: 60s audio icon
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Dumbbell Shoulder Shrug exercise demonstration
Dumbbell Shoulder Shrug

4x12 reps

rest: 60s audio icon
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Rest  0 exercises, 0 min

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