Full Body

DOWNLOADS/VIEWS: 20/2420

RATING: 52 (FROM 10 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Body 19 exercises, 3 hrs 1 min

Push-Up	3x8 reps	rest: 120s
Barbell Bench Press	3x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Dumbbell Lateral Raise	3x8 reps	rest: 120s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 120s
Dumbbell Reverse Fly	3x8 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 120s
Barbell Tricep Extension	3x8 reps	rest: 120s
Dumbbell Incline Curl	3x8 reps	rest: 120s
Dumbbell Preacher Curl	3x8 reps	rest: 120s
Machine Assisted Pull-Up	3x8 reps	rest: 120s
Machine Assisted Chin-Up	3x8 reps	rest: 120s
Machine Assisted Dip	3x8 reps	rest: 120s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 120s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 120s
Barbell Reverse Curl	3x8 reps	rest: 120s

Upper Body 19 exercises, 3 hrs 0 min

Push-Up	3x8 reps	rest: 120s
Barbell Bench Press	3x8 reps	rest: 120s
Dumbbell Fly	3x8 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 120s
Dumbbell One-Arm Row	3x8 reps	rest: 120s
Dumbbell Seated Arnold Press	3x8 reps	rest: 120s
Barbell Upright Row	3x8 reps	rest: 120s
Barbell Shrug	3x8 reps	rest: 120s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 120s
Cable Shoulder Extension	3x8 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 120s
Dumbbell Incline Curl	3x8 reps	rest: 120s
Dumbbell Preacher Curl	3x8 reps	rest: 120s
Machine Assisted Pull-Up	3x8 reps	rest: 120s
Machine Assisted Chin-Up	3x8 reps	rest: 120s
Machine Assisted Dip	3x8 reps	rest: 120s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 120s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 120s
Barbell Reverse Curl	3x8 reps	rest: 120s

Lower Body 4 exercises, 25 mins

Upper Body 19 exercises, 3 hrs 1 min

Push-Up	3x8 reps	rest: 120s
Barbell Bench Press	3x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Dumbbell Lateral Raise	3x8 reps	rest: 120s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 120s
Dumbbell Reverse Fly	3x8 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 120s
Barbell Tricep Extension	3x8 reps	rest: 120s
Dumbbell Incline Curl	3x8 reps	rest: 120s
Dumbbell Preacher Curl	3x8 reps	rest: 120s
Machine Assisted Pull-Up	3x8 reps	rest: 120s
Machine Assisted Chin-Up	3x8 reps	rest: 120s
Machine Assisted Dip	3x8 reps	rest: 120s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 120s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 120s
Barbell Reverse Curl	3x8 reps	rest: 120s