NJ-Grow & Shred program

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RATING: 64 (FROM 10 JEFIT MEMBERS)

3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back & Biceps 9 exercises, 1 hr 36 mins

Barbell Bent-Over Row	6x15 reps	rest: 60s
Cable Seated Row	4x15 reps	rest: 60s
Machine Vertical Row (Reverse Grip)	4x15 reps	rest: 60s
Cable Rope Lat Pulldown	7x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	5x15 reps	rest: 60s
Barbell Curl (Close Grip)	4x12 reps	rest: 60s
Cable Rope Hammer Curl	4x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s

Legs (& abs) 5 exercises, 1 hr 3 mins

Shoulders & Traps 6 exercises, 1 hr 13 mins

Dumbbell Lateral Raise	7x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x15 reps	rest: 60s
Machine Shoulder Press	5x15 reps	rest: 60s
Machine Reverse Fly	4x15 reps	rest: 60s
Dumbbell Shoulder Shrug	4x15 reps	rest: 60s
Cable Kneeling Crunch	4x25 reps	rest: 60s

Chest & Triceps 7 exercises, 1 hr 28 mins

Smith Machine Incline Bench Press	5x25 reps	rest: 60s
Dumbbell Incline Bench Press	4x15 reps	rest: 60s
Dumbbell Incline Fly	3x15 reps	rest: 60s
Smith Machine Bench Press	7x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x15 reps	rest: 60s