zavadescu

Mar 23rd 2015

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5 Day Week

DOWNLOADS/VIEWS: 9/1117

RATING: 72 (FROM 3 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

Chest and Biceps 12 exercises, 1 hr 9 mins

Smith Machine Incline Bench Press	3x10 reps	rest: 30s
Machine Fly	3x10 reps	rest: 30s
Smith Machine Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Fly	3x10 reps	rest: 30s
Dumbbell Decline Bench Press	3x10 reps	rest: 30s
Dumbbell Bench Press	3x10 reps	rest: 30s
Dumbbell Pullover	3x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 30s
Cable Reverse Curl	3x10 reps	rest: 30s
Cable One-Arm Bicep Curl	3x10 reps	rest: 30s
Cable Bicep Curl	3x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s

Legs and Shoulders 17 exercises, 1 hr 42 mins

Machine Calf Press	3x15 reps	rest: 30s
Dumbbell Jump Squat	3x10 reps	rest: 30s
Machine Hip Adduction	3x15 reps	rest: 30s
Machine Hip Abduction	3x15 reps	rest: 30s
Machine Seated Calf Raise	3x15 reps	rest: 30s
Machine Leg Press	3x20 reps	rest: 30s
Dumbbell Walking Lunge	3x10 reps	rest: 30s
Machine Leg Curl (Prone)	3x10 reps	rest: 30s
Machine Leg Extension	3x10 reps	rest: 30s
Hack Calf Raise	3x20 reps	rest: 30s
Cable Front Raise	3x10 reps	rest: 30s
Dumbbell Lateral Raise (Side-Lying)	3x10 reps	rest: 30s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 30s
Dumbbell Seated Alternating Front Raise	3x10 reps	rest: 30s
Dumbbell Seated One-Arm Shoulder Press	3x10 reps	rest: 30s
Weight Plate Shrug	3x20 reps	rest: 30s
Leverage Machine Shrug	3x10 reps	rest: 30s

Abs day 8 exercises, 49 mins

Back and Triceps 12 exercises, 1 hr 9 mins

Pull-Up	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Pull-Up (Hammer Grip)	3x10 reps	rest: 30s
Dumbbell Deadlift	3x10 reps	rest: 30s
Weighted Tricep Dip	3x15 reps	rest: 30s
Bench Dip	3x20 reps	rest: 30s
Cable One-Arm Tricep Pushdown	3x10 reps	rest: 30s
Cable One-Arm Tricep Extension	3x10 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s

stretching 23 exercises, 2 hrs 13 mins

Shell Stretch	3x8 reps	rest: 60s
Cross-Leg Side Stretch (Supine)	3x8 reps	rest: 60s
Overhead Stretch	3x8 reps	rest: 60s
Low Back Chair Stretch	3x8 reps	rest: 60s
Hip Stretch	3x8 reps	rest: 60s
Dynamic Back Stretch	3x8 reps	rest: 60s
Standing Trunk Rotation	3x8 reps	rest: 60s
Side-Lying Floor Stretch	3x8 reps	rest: 60s
Back Stretch	3x8 reps	rest: 60s
Upper Back Stretch	3x8 reps	rest: 60s
Bicep Stretch	3x8 reps	rest: 60s
Dynamic Chest Stretch	3x8 reps	rest: 60s
Back Bend	3x8 reps	rest: 60s
Kneeling Forearm Stretch	3x8 reps	rest: 60s
Shoulder Stretch	3x8 reps	rest: 60s
Tricep Side Stretch	3x8 reps	rest: 60s
Tricep Stretch	3x8 reps	rest: 60s
All Fours Quad Stretch	3x8 reps	rest: 60s
Quadricep Stretch	3x8 reps	rest: 60s
Runner's Stretch	3x8 reps	rest: 60s
Seated Hamstring Stretch	3x8 reps	rest: 60s
Wall Calf Stretch	3x8 reps	rest: 60s
Band Seated Calf Stretch	3x8 reps	rest: 60s