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Full body tone

creedh

Oct 22nd 2014

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Full body tone

DOWNLOADS/VIEWS: 21/2218

RATING: 43 (FROM 4 JEFIT MEMBERS)

5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Lower Body #1 Run pm 5 exercises, 34 mins

	Barbell Squat	4x8 reps	rest: 30s
	Barbell Romanian Deadlift	4x10 reps	rest: 30s
	Barbell Step-Up	4x10 reps	rest: 30s
	Machine Leg Extension	3x12 reps	rest: 30s
	Machine Seated Calf Raise	3x15 reps	rest: 30s

Upper Body #1 6 exercises, 44 mins

	Barbell Bench Press	4x8 reps	rest: 30s
	Dumbbell One-Arm Row	4x12 reps	rest: 30s
	Dumbbell Incline Bench Press	4x10 reps	rest: 30s
	Cable Rope Face Pull	4x15 reps	rest: 30s
	Dip	4x10 reps	rest: 30s
	Chin-Up	4x10 reps	rest: 30s

Run & Abs 7 exercises, 42 mins

	Plank	3x8 reps	rest: 30s
		3x20 reps	rest: 30s
	Rotational Crunch	3x15 reps	rest: 30s
	Crunch	3x25 reps	rest: 30s
		3x20 reps	rest: 30s
	Alternating Heel Touch	3x30 reps	rest: 30s
	Air Bike	3x20 reps	rest: 30s

Lower Body #1 5 exercises, 30 mins

	Barbell Deadlift	4x8 reps	rest: 30s
	Dumbbell Reverse Lunge	4x10 reps	rest: 30s
	Barbell Glute Bridge	3x10 reps	rest: 30s
	Machine Seated Leg Curl	3x12 reps	rest: 30s
	Machine Calf Raise	3x12 reps	rest: 30s

Upper Body #1 7 exercises, 49 mins

	Barbell Military Press	4x8 reps	rest: 30s
	Pull-Up	4x8 reps	rest: 30s
	Barbell Push Press Behind the Neck	4x10 reps	rest: 30s
	Dumbbell Posterior Fly on Stability Ball	4x13 reps	rest: 30s
	EZ Bar Curl	4x10 reps	rest: 30s
	Dumbbell Cross Tricep Extension (Supine)	4x10 reps	rest: 30s
	Dumbbell Lateral Raise	4x12 reps	rest: 30s

Run & Abs 0 exercises, 0 min

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