jaeson

Nov 28th 2013

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Ladies Drool

DOWNLOADS/VIEWS: 442/21116

RATING: 81 (FROM 35 JEFIT MEMBERS)

5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Get the Pecs that lead to more sex, the waist for the girls to take a cab to your place, Get that sculpted back to make the to get the chicks in the sack, and you cant neglect those crunches to get the ladies in bunches.

Legs 8 exercises, 1 hr 24 mins

Barbell Clean Deadlift	4x12 reps	rest: 30s
Barbell Deep Squat	4x12 reps	rest: 30s
Dumbbell Walking Lunge	4x12 reps	rest: 30s
Machine Leg Press	4x12 reps	rest: 30s
Calf Press On Leg Press	4x12 reps	rest: 30s
Machine Seated Calf Raise	4x12 reps	rest: 30s
Machine Leg Extension	4x12 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 30s

Chest & Tricep 8 exercises, 1 hr 49 mins

Barbell Decline Bench Press	4x12 reps	rest: 45s
Dumbbell Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Bench Press	4x12 reps	rest: 45s
Dumbbell Press (Close Grip)	4x12 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	4x12 reps	rest: 45s
Dip	4x12 reps	rest: 45s
Machine Fly	4x12 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 45s

Shoulders, traps, and abs 11 exercises, 2 hrs 25 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 45s
Dumbbell Lateral Raise	4x12 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 45s
Dumbbell Shoulder Shrug	4x12 reps	rest: 45s
Cable One-Arm Lateral Raise	4x12 reps	rest: 45s
Cable Rope Face Pull	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Machine Ab Crunch	4x12 reps	rest: 45s
Parallel Bar Leg Raise	4x12 reps	rest: 45s
Dumbbell Side Bend	4x12 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 60s

Back & Bicep 9 exercises, 1 hr 40 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Seated Hammer Curl	3x8 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 45s

Chest & Back 8 exercises, 1 hr 32 mins

Barbell Bench Press	4x12 reps	rest: 45s
Barbell Deadlift	4x12 reps	rest: 45s
Barbell Incline Bench Press	4x12 reps	rest: 45s
Barbell Good Morning	4x12 reps	rest: 45s
Cable Cross-Over	4x12 reps	rest: 45s
Pull-Up	4x12 reps	rest: 45s
Dip	4x12 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 30s

Arms and abs 10 exercises, 1 hr 21 mins

EZ Bar Curl	4x12 reps	rest: 45s
EZ Bar Preacher Curl (Reverse Grip)	4x12 reps	rest: 45s
EZ Bar French Press	4x12 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 45s
Cable Reverse Curl	4x12 reps	rest: 45s
Cable Standing Curl	4x12 reps	rest: 45s
Dumbbell Side Bend	4x12 reps	rest: 45s
Parallel Bar Hip Flexion	4x12 reps	rest: 45s
Parallel Bar Leg Raise	4x12 reps	rest: 45s
Weighted Crunch	4x12 reps	rest: 45s