RaisesEyeBrows

Jan 23rd 2015

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The Beast!

DOWNLOADS/VIEWS: 166/8610

RATING: 80 (FROM 12 JEFIT MEMBERS)

6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This Advanced hard core 10 day split (2 rest days during the split between any chosen days) will lift you, rock you, perk you, rip you, buff you and polish you to a beast!!....Enjoy! ;-)

Chest, Tricep and Abs 11 exercises, 2 hrs 31 mins

	1x0 reps	rest: 70s
Barbell Bench Press	4x15 reps	rest: 60s
Dip	1x20 reps	rest: 45s
Weighted Tricep Dip	4x15 reps	rest: 70s
Barbell Decline Bench Press	4x15 reps	rest: 45s
Hanging Leg Raise	4x15 reps	rest: 70s
Dumbbell Incline Bench Press	4x12 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 70s
Cable Rope Overhead Tricep Extension	4x15 reps	rest: 70s
Cable Cross-Over	4x15 reps	rest: 60s
Walking	1x0 reps	rest: 60s

Quads and Glutes 10 exercises, 2 hrs 42 mins

Walking	1x1 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 90s
Barbell Deep Squat	4x10 reps	rest: 90s
Barbell Snatch Deadlift	4x15 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x15 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x15 reps	rest: 60s
Barbell Lateral Lunge	4x15 reps	rest: 60s
Single-Leg Kickback	4x15 reps	rest: 60s
Machine Single-Leg Curl	4x15 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 60s

Shoulders and Abs 11 exercises, 2 hrs 57 mins

Step Machine	1x1 reps	rest: 20s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 60s
Hanging Leg Raise	4x15 reps	rest: 70s
Dumbbell Lateral Raise	4x15 reps	rest: 60s
Machine Ab Crunch	4x20 reps	rest: 60s
Cable Rope Face Pull	4x15 reps	rest: 60s
Cable Kneeling Crunch	4x20 reps	rest: 60s
Cable One-Arm Lateral Raise	4x15 reps	rest: 60s
Cable Reverse Crunch	4x15 reps	rest: 60s
Walking	1x0 reps	rest: 60s
Dumbbell Shoulder Raise	4x15 reps	rest: 60s

Active rest and recovery 3 exercises, 3 hrs 34 mins

Road Cycling	1x0 reps	rest: 70s
Walking	1x0 reps	rest: 70s
Field Sports	1x0 reps	rest: 70s

Back & Bicep 9 exercises, 2 hrs 26 mins

Pull-Up	4x10 reps	rest: 60s
Dumbbell Preacher Hammer Curl	4x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
Cable Incline Pulldown (Supine)	4x15 reps	rest: 70s
Cable Bicep Curl (Supine Close Grip)	4x8 reps	rest: 70s
Cable Incline Bench Row	4x15 reps	rest: 70s
Dumbbell Incline Curl	4x15 reps	rest: 60s
Weighted Pull-Up	4x15 reps	rest: 70s
Walking	1x0 reps	rest: 60s

Abs and Cardio 10 exercises, 2 hrs 2 mins

Weighted Hanging Knee Raise	4x15 reps	rest: 70s
Windshield Wipers	4x15 reps	rest: 70s
Cable Kneeling Crunch	4x15 reps	rest: 70s
Cable Crunch	4x15 reps	rest: 70s
Weight Plate Russian Twist	4x15 reps	rest: 70s
Bench Weighted Decline Crunch	4x15 reps	rest: 70s
Machine Ab Crunch	4x15 reps	rest: 70s
Stability Ball Cross-Leg Bridge	4x8 reps	rest: 70s
Step Machine	0x0 reps	rest: 30s
Pull-Up	4x15 reps	rest: 60s

Hams, Glutes and Calfs 11 exercises, 2 hrs 22 mins

Machine Leg Curl (Prone)	3x15 reps	rest: 70s
Barbell Deadlift	3x15 reps	rest: 70s
Barbell Clean Deadlift	3x15 reps	rest: 60s
Smith Machine Split Squat	3x15 reps	rest: 70s
Machine Seated Leg Curl	3x15 reps	rest: 70s
Single-Leg Kickback	3x15 reps	rest: 70s
Machine Hip Abduction	3x15 reps	rest: 70s
Machine Hip Adduction	3x15 reps	rest: 70s
Donkey Calf Raise	3x15 reps	rest: 70s
	1x1 reps	rest: 60s
Walking	1x1 reps	rest: 60s

kettle bell HIIT 11 exercises, 2 hrs 3 mins

Kettlebell Dead Clean	2x15 reps	rest: 60s
Kettlebell Front Squat	2x15 reps	rest: 60s
Kettlebell One-Arm Clean	2x15 reps	rest: 60s
Kettlebell One-Arm Overhead Squat	2x15 reps	rest: 60s
Kettlebell One-Arm Palm Clean	2x15 reps	rest: 60s
Kettlebell One-Arm Swing	2x15 reps	rest: 60s
Kettlebell Single-Leg Deadlift	2x15 reps	rest: 60s
Kettlebell Figure Eight	2x15 reps	rest: 60s
Kettlebell Bent Press	2x15 reps	rest: 60s
Kettlebell Leg Pass	2x15 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s

MMA/Core/Endurance 10 exercises, 1 hr 44 mins

Jump Rope	1x1 reps	rest: 5s
Dragon Flag	4x15 reps	rest: 60s
Jump Rope	1x1 reps	rest: 5s
Hanging Leg Raise	4x15 reps	rest: 60s
Jump Rope	1x1 reps	rest: 5s
Dumbbell Wood Chop	4x15 reps	rest: 60s
Jump Rope	1x1 reps	rest: 5s
Stability Ball Crunch	4x15 reps	rest: 60s
Jump Rope	1x1 reps	rest: 5s
Boxing	1x1 reps	rest: 30s

Glutes 6 exercises, 1 hr 5 mins

Barbell Hip Thrust	4x15 reps	rest: 60s
Smith Machine Split Squat	4x15 reps	rest: 60s
Single-Leg Kickback	4x15 reps	rest: 60s
Reverse Hyper (Flat Bench)	4x15 reps	rest: 60s
Glute Kickback	4x15 reps	rest: 60s
Stability Ball Hamstring Curl to Bridge	4x15 reps	rest: 60s