strength build A

DOWNLOADS/VIEWS: 0/62

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

add cluster sets for big lifts like bench, squats use cluster sers as finishers either strength clusters or hypertrophy cluster on the last set or 2

example do 4 heavy normal sets with 2-3 minutes rest set 5 do a cluster set and set 6 if doing 6

cluster set for strength is 4 or 5 mini sets of 2-3 reps rack and rest for 10-15 seconds for a total of 8-10 reps in the first cluster

set 1/ 2-3 reps rack rest 10-15 seconds repeat 4 more times rest 2 minutes then repeat process 3 or 4 more times

cluster set for hypertrophy do 4 mini sets or 20-30 total reps so set 1 would be 5-6 reps rack rest 15 seconds and repeat 4 times rest 1.5 minutes then repeat process 3 times

legs 8 exercises, 1 hr 43 mins

Barbell Squat	6x8 reps	rest: 210s
Machine Leg Press	4x8 reps	rest: 135s
Barbell Front Squat	4x8 reps	rest: 210s
Machine Leg Extension	3x8 reps	rest: 75s
Kettlebell Goblet Squat	4x8 reps	rest: 90s
Barbell Sumo Deadlift	3x8 reps	rest: 120s
	4x8 reps	rest: 90s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s

legs 8 exercises, 1 hr 43 mins

Barbell Squat	6x8 reps	rest: 210s
Machine Leg Press	4x8 reps	rest: 135s
Barbell Front Squat	4x8 reps	rest: 210s
Machine Leg Extension	3x8 reps	rest: 75s
Kettlebell Goblet Squat	4x8 reps	rest: 90s
Barbell Sumo Deadlift	3x8 reps	rest: 120s
	4x8 reps	rest: 90s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s

(cluster sets)shoulders/calves 4 exercises, 44 mins

Barbell Shoulder Press	5x8 reps	rest: 195s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 75s
Barbell Shrug	5x8 reps	rest: 60s

bi/tri/forearms 8 exercises, 1 hr 26 mins

Barbell Curl	4x8 reps	rest: 150s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 75s
Preacher Curl Machine	3x8 reps	rest: 210s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Preacher Hammer Curl	3x8 reps	rest: 210s
Dumbbell Tate Press	3x8 reps	rest: 60s
Dumbbell Preacher Curl	3x8 reps	rest: 210s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s

chest 4 exercises, 1 hr 18 mins

Barbell Bench Press	5x8 reps	rest: 210s
Dumbbell Incline Bench Press	4x8 reps	rest: 210s
Dumbbell Pullover	4x8 reps	rest: 210s
Dumbbell Fly (Stability Ball)	4x8 reps	rest: 210s

chest/back 9 exercises, 1 hr 28 mins

Barbell Bench Press	5x8 reps	rest: 60s
Dumbbell Incline Bench Press	5x8 reps	rest: 210s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Bent-Over Row	5x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 210s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s