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Feb 4th 2014

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Summer Shred

DOWNLOADS/VIEWS: 147/7385

RATING: 77 (FROM 17 JEFIT MEMBERS)

5 DAYS - Sport Specific - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Different workout every day, forcing your muscles to adapt. No complete workout or set of exercises will be repeated more than once. To train successfully, combine this workout with the right nutrition for your specific goal and plenty of rest every night.

Chest and Abs 10 exercises, 1 hr 5 mins

	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Smith Machine Decline Bench Press (Wide Grip)	3x8 reps	rest: 60s
Cable Flat Bench Fly	3x8 reps	rest: 60s
Cable Incline Fly	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x25 reps	rest: 60s
	3x10 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s

Back and Calves 8 exercises, 51 mins

Chin-Up	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable One-Arm Rotational Row	3x8 reps	rest: 60s
Stability Ball Back Extension	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s

Shoulders 8 exercises, 49 mins

	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Alternating Press	3x8 reps	rest: 60s
Cable Seated Shrug	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s

Bis, Tris, and Abs 11 exercises, 1 hr 12 mins

	3x8 reps	rest: 60s
EZ Bar Decline Tricep Extension	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Ab Crunch	3x15 reps	rest: 60s
	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	3x10 reps	rest: 60s
	3x21 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s

Swimming 1 exercises, 31 mins

Swimming

0x0 reps

rest: 30s

Legs 5 exercises, 31 mins

	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Seated Calf Raise	3x15 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s

Abs 4 exercises, 30 mins

	3x20 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 60s
Oblique Crunch	3x10 reps	rest: 60s
	3x30 reps	rest: 60s

Chest and Tris 9 exercises, 56 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Neck Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s

Back 7 exercises, 44 mins

	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Kettlebell One-Arm Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Climber Pull-Up	3x8 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s

Legs and Abs 7 exercises, 45 mins

Machine Single-Leg Press	3x8 reps	rest: 60s
Smith Machine Squat to Bench	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Stability Ball Crunch	3x15 reps	rest: 60s
Windshield Wipers	3x8 reps	rest: 60s
	3x15 reps	rest: 60s

Shoulders and Bis 11 exercises, 1 hr 9 mins

	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Weight Plate Shrug	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Alternating Preacher Curl	3x8 reps	rest: 60s
Barbell Drag Curl	3x8 reps	rest: 60s
EZ Bar Seated Curl (Close Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Swimming 1 exercises, 1 hr 1 min

Swimming

1x0 reps

rest: 60s

Chest, Tris, and Abs 14 exercises, 1 hr 33 mins

	3x40 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press (Reverse Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s
	3x20 reps	rest: 60s
Hanging Knee Raise Rotation	3x12 reps	rest: 60s
Stability Ball Pull-In	3x10 reps	rest: 60s

Rest 0 exercises, 0 min

Back, Bis, and Calves 11 exercises, 1 hr 15 mins

Chin-Up	3x10 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Cable One-Arm Rotational Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Barbell Curl Against an Incline	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	4x15 reps	rest: 60s

Shoulders and Abs 10 exercises, 1 hr 5 mins

Barbell Military Press (Seated)	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x20 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 60s
Machine Ab Crunch	3x15 reps	rest: 60s

Swimming 1 exercises, 1 hr 1 min

Swimming

1x0 reps

rest: 60s

Legs 4 exercises, 26 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s

Chest and Abs 9 exercises, 59 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Elevated Push-Up	3x10 reps	rest: 60s
Dumbbell Pullover on Stability Ball	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 60s

Bis and Tris 10 exercises, 1 hr 5 mins

	3x21 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Bench Dip	3x20 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s

Rest 0 exercises, 0 min

Back and Abs 9 exercises, 56 mins

Chin-Up (Close Grip)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Smith Machine Bent-Over Row	3x8 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Legs 5 exercises, 33 mins

Machine Leg Press	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x12 reps	rest: 60s

Shoulders 7 exercises, 43 mins

	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Kettlebell Arnold Press	3x8 reps	rest: 60s

Chest and Tris 9 exercises, 58 mins

Machine Bench Press	3x8 reps	rest: 60s
Exercise Dome Push-Up	3x10 reps	rest: 60s
Smith Machine Decline Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Kneeling Tricep Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Back and Bis 9 exercises, 58 mins

Pull-Up	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Seated Row	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Hammer Curl on Stability Ball	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Smith Machine One-Arm Row	3x8 reps	rest: 60s
Smith Machine Bicep Curl	3x8 reps	rest: 60s

Legs and Abs 7 exercises, 48 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 60s
Stability Ball Crunch	3x15 reps	rest: 60s
	3x20 reps	rest: 60s

Chest, Shoulders, and Tris 9 exercises, 58 mins

	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Neck Press	3x8 reps	rest: 60s
Cable Flat Bench Fly	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s

Back, Bis, and Abs 11 exercises, 1 hr 12 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Smith Machine Bent-Over Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable One-Arm Rotational Row	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Drag Curl	3x8 reps	rest: 60s
	3x15 reps	rest: 60s
	3x20 reps	rest: 60s

Rest 0 exercises, 0 min

Full Body 11 exercises, 1 hr 10 mins

Barbell Bench Press	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Machine Ab Crunch	3x15 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s