Work At Home
Jonx1000 avatar Jonx1000
Nov 17th 2014
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Work At Home

DOWNLOADS/VIEWS: 47/4143
RATING: 60 (FROM 6 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Working out at home or on the road with a pair of dumbbells.

Back  6 exercises, 1 hr 4 mins
Pull-Up exercise demonstration
Pull-Up

4x12 reps

rest: 120s audio icon
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Chin-Up (Close Grip) exercise demonstration
Chin-Up (Close Grip)

4x12 reps

rest: 120s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

4x12 reps

rest: 90s audio icon
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Dumbbell Alternating Bicep Curl exercise demonstration
Dumbbell Alternating Bicep Curl

3x8 reps

rest: 90s audio icon
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Dumbbell Alternating Hammer Curl exercise demonstration
Dumbbell Alternating Hammer Curl

3x8 reps

rest: 90s audio icon
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Dumbbell Concentration Curl exercise demonstration
Dumbbell Concentration Curl

3x8 reps

rest: 90s audio icon
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Chest  6 exercises, 55 mins
Dumbbell Fly exercise demonstration
Dumbbell Fly

4x8 reps

rest: 120s audio icon
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Clap Push-Up exercise demonstration
Clap Push-Up

3x8 reps

rest: 120s audio icon
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Dumbbell Deep Push-Up exercise demonstration
Dumbbell Deep Push-Up

3x8 reps

rest: 90s audio icon
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Push-Up (Close Hand) exercise demonstration
Push-Up (Close Hand)

3x8 reps

rest: 90s audio icon
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Push-Up exercise demonstration
Push-Up

3x8 reps

rest: 90s audio icon
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Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

4x8 reps

rest: 90s audio icon
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Legs  4 exercises, 53 mins
Dumbbell Jump Squat exercise demonstration
Dumbbell Jump Squat

4x12 reps

rest: 120s audio icon
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Dumbbell Lunge exercise demonstration
Dumbbell Lunge

4x12 reps

rest: 120s audio icon
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Dumbbell Seated Calf Raise exercise demonstration
Dumbbell Seated Calf Raise

4x15 reps

rest: 90s
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Dumbbell Shoulder Shrug exercise demonstration
Dumbbell Shoulder Shrug

4x15 reps

rest: 120s audio icon
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