Champbaily

Dec 15th 2013

TRY IT OUT

DOWNLOAD

The Al Udeid lift/cardio program

DOWNLOADS/VIEWS: 10/1721

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest/Triceps 9 exercises, 58 mins

Dumbbell Bench Press	3x10 reps	rest: 45s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 45s
Dumbbell Decline Press	3x10 reps	rest: 45s
Barbell Incline Bench Press (Close Grip)	3x10 reps	rest: 45s
Dumbbell Incline Bench Press	3x10 reps	rest: 45s
EZ Bar Tricep Extension (Close Grip)	3x10 reps	rest: 45s
Cable Mid Chest Crossover	3x10 reps	rest: 45s
Cable Shoulder Extension	3x10 reps	rest: 45s
Dip	3x10 reps	rest: 45s

Cardio/Abs 10 exercises, 1 hr 25 mins

Running	0x0 reps	rest: 20s
Swimming	0x0 reps	rest: 20s
Bench Weighted Decline Crunch	1x25 reps	rest: 45s
Hanging Leg Raise	3x20 reps	rest: 45s
Cable Wood Chop	3x10 reps	rest: 45s
Weight Plate Russian Twist	1x50 reps	rest: 45s
Oblique Crunch	1x50 reps	rest: 45s
Air Bike	1x50 reps	rest: 45s
Plank	1x8 reps	rest: 45s
Jump Rope	0x0 reps	rest: 5s

Back/Bicep/Forearm 12 exercises, 1 hr 15 mins

T Bar Row	3x10 reps	rest: 45s
Barbell Preacher Curl	3x10 reps	rest: 45s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 45s
Barbell Deadlift	3x10 reps	rest: 45s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 45s
EZ Bar Curl (Reverse Grip)	3x10 reps	rest: 45s
Dumbbell One-Arm Rear Row (Prone)	3x10 reps	rest: 45s
Dumbbell Bicep Curl (Supine)	3x10 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	3x10 reps	rest: 45s
Back Hyperextension	3x10 reps	rest: 45s
Dumbbell Spider Curl	3x10 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Down)	3x10 reps	rest: 45s

Cardio/Abs 10 exercises, 1 hr 25 mins

Running	0x0 reps	rest: 20s
Swimming	0x0 reps	rest: 20s
Bench Weighted Decline Crunch	1x25 reps	rest: 45s
Hanging Leg Raise	3x20 reps	rest: 45s
Cable Wood Chop	3x10 reps	rest: 45s
Weight Plate Russian Twist	1x50 reps	rest: 45s
Oblique Crunch	1x50 reps	rest: 45s
Air Bike	1x50 reps	rest: 45s
Plank	1x8 reps	rest: 45s
Jump Rope	0x0 reps	rest: 5s

Legs/Shoulder 10 exercises, 1 hr 2 mins

Barbell Rear Military Press	3x10 reps	rest: 45s
Hack Squat	3x10 reps	rest: 45s
Barbell Front Raise	3x10 reps	rest: 45s
Machine Leg Curl (Prone)	3x10 reps	rest: 45s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 45s
Machine Single-Leg Extension	3x10 reps	rest: 45s
Dumbbell Shoulder Shrug	3x10 reps	rest: 45s
Machine Seated Single-Leg Calf Raise	3x10 reps	rest: 45s
Machine Leg Press	3x10 reps	rest: 45s
Dumbbell Arnold Press	3x10 reps	rest: 45s

Cardio/Abs 10 exercises, 1 hr 25 mins

Running	0x0 reps	rest: 20s
Swimming	0x0 reps	rest: 20s
Bench Weighted Decline Crunch	1x25 reps	rest: 45s
Hanging Leg Raise	3x20 reps	rest: 45s
Cable Wood Chop	3x10 reps	rest: 45s
Weight Plate Russian Twist	1x50 reps	rest: 45s
Oblique Crunch	1x50 reps	rest: 45s
Air Bike	1x50 reps	rest: 45s
Plank	1x8 reps	rest: 45s
Jump Rope	0x0 reps	rest: 5s