fairtax

Mar 2nd 2014

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7 Day Crucible Workout

DOWNLOADS/VIEWS: 54/4022

RATING: 67 (FROM 5 JEFIT MEMBERS)

6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

15 min Afternoon Run 1 exercises, 16 mins

Running

0x0 reps

rest: 15s

15 min Morning Run 1 exercises, 16 mins

Running

0x0 reps

rest: 15s

Arms and Shoulders 10 exercises, 43 mins

Barbell Preacher Curl	4x12,10,8,6 reps	rest: 37s
Dumbbell Alternating Preacher Curl	4x12,10,8,6 reps	rest: 36s
Barbell Curl	4x12,10,8,6 reps	rest: 35s
Dumbbell Bicep Curl	4x12,10,8,6 reps	rest: 30s
Dumbbell Zottman Curl	4x12,10,8,6 reps	rest: 29s
Barbell Tricep Extension (Supine)	4x12,10,8,6 reps	rest: 33s
Barbell Shoulder Press	3x8 reps	rest: 22s
Dumbbell Seated Arnold Press	3x8 reps	rest: 22s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 22s
Dumbbell Lateral Raise	3x8 reps	rest: 22s

Mini Abs - Morning 5 exercises, 13 mins

Cable Kneeling Crunch	3x10 reps	rest: 45s
Push-Up	1x3 reps	rest: 15s
Push-Up (Wide Hand)	1x3 reps	rest: 10s
Push-Up (Close Hand)	1x3 reps	rest: 10s
Exercise Dome One-Arm Push-Up	1x3 reps	rest: 10s

Bike Ride - Night 1 exercises, 46 mins

Elliptical Training

0x0 reps

rest: 45s

Chest and Back 7 exercises, 34 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 45s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 45s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 45s
Barbell Deadlift	4x12,10,8,6 reps	rest: 45s
Cable Seated Row	4x12,10,8,6 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 27s

Legs - YMCA 8 exercises, 25 mins

Machine Leg Press (Narrow Stance)	3x8 reps	rest: 10s
	3x14,12,10 reps	rest: 10s
Machine Hip Adduction	4x10,8,6,4 reps	rest: 10s
Machine Leg Curl (Prone)	4x10,8,6,4 reps	rest: 10s
Machine Leg Extension	3x14,12,10 reps	rest: 10s
Machine Hip Abduction	4x8 reps	rest: 10s
Calf Press On Leg Press	3x8 reps	rest: 28s
Dip	3x8 reps	rest: 15s

Min Abs 3 exercises, 15 mins

	3x10 reps	rest: 45s
	3x8 reps	rest: 45s
Cable Rotational Crunch (Supine)	3x8 reps	rest: 28s

Rest and Run 1 exercises, 31 mins

Running

0x0 reps

rest: 30s

Legs 8 exercises, 25 mins

Machine Leg Press (Narrow Stance)	3x8 reps	rest: 10s
	3x14,12,10 reps	rest: 10s
Machine Hip Adduction	4x10,8,6,4 reps	rest: 10s
Machine Leg Curl (Prone)	4x10,8,6,4 reps	rest: 10s
Machine Leg Extension	3x14,12,10 reps	rest: 10s
Machine Hip Abduction	4x8 reps	rest: 10s
Calf Press On Leg Press	3x8 reps	rest: 28s
Dip	3x8 reps	rest: 15s

Shoulders and Back 9 exercises, 38 mins

Barbell Shoulder Press	4x10,8,6 reps	rest: 42s
Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 27s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 27s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 27s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 27s
Barbell Deadlift	4x12,10,8,6 reps	rest: 83s
Dumbbell One-Arm Front Raise	3x10,8,6 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x10,10,8,8 reps	rest: 30s
Cable Seated Row	3x8 reps	rest: 30s

Chest and Arms 12 exercises, 1 hr 2 mins

Barbell Bench Press	4x10,8,6,4 reps	rest: 45s
Barbell Incline Bench Press	4x10,8,6,4 reps	rest: 45s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Dumbbell Bench Press	4x10,8,6,4 reps	rest: 45s
Dumbbell Fly	4x10,8,6,4 reps	rest: 45s
Dumbbell Around the World	3x8 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 33s
Barbell Preacher Curl	3x8 reps	rest: 28s
Dumbbell Alternating Preacher Curl	3x8 reps	rest: 28s
Barbell Curl	3x8 reps	rest: 28s
Dumbbell Bicep Curl	3x8 reps	rest: 28s
Dumbbell Zottman Curl	3x8 reps	rest: 28s

Run 1 exercises, 31 mins

Running

0x0 reps

rest: 30s

45 Minute Run 1 exercises, 46 mins

Running

0x0 reps

rest: 45s

Legs YMCA 8 exercises, 25 mins

Machine Leg Press (Narrow Stance)	3x8 reps	rest: 10s
	3x14,12,10 reps	rest: 10s
Machine Hip Adduction	4x10,8,6,4 reps	rest: 10s
Machine Leg Curl (Prone)	4x10,8,6,4 reps	rest: 10s
Machine Leg Extension	3x14,12,10 reps	rest: 10s
Machine Hip Abduction	4x8 reps	rest: 10s
Calf Press On Leg Press	3x8 reps	rest: 28s
Dip	3x8 reps	rest: 15s

Min Abs 3 exercises, 15 mins

	3x10 reps	rest: 45s
	3x8 reps	rest: 45s
Cable Rotational Crunch (Supine)	3x8 reps	rest: 28s

Mini Abs 5 exercises, 13 mins

Cable Kneeling Crunch	3x10 reps	rest: 45s
Push-Up	1x3 reps	rest: 15s
Push-Up (Wide Hand)	1x3 reps	rest: 10s
Push-Up (Close Hand)	1x3 reps	rest: 10s
Exercise Dome One-Arm Push-Up	1x3 reps	rest: 10s

Bike Ride 1 exercises, 46 mins

Elliptical Training

0x0 reps

rest: 45s

Chest and Back 7 exercises, 34 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 45s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 45s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 45s
Barbell Deadlift	4x12,10,8,6 reps	rest: 45s
Cable Seated Row	4x12,10,8,6 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 27s