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May 21st 2014

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Maximum Heat

DOWNLOADS/VIEWS: 51/2451

RATING: 86 (FROM 3 JEFIT MEMBERS)

5 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This program is not bulking and it is not for cutting. It is kind of both in the way that its design will help you build more muscle faster but also help you keep your body fat level down. Combine with plenty of protein in your diet even more than usual. I suggest only using it for 8 weeks and then change back to your normal routine e.g. Or Use this program for shocking your body into further development if you are on a plateau. Go heavy on all execises. Remember warming up and stretching post work out.

Heavy legs - Chest - Biceps 14 exercises, 1 hr 40 mins

Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Barbell Lunge	3x12 reps	rest: 60s
Barbell Front Squat	3x12 reps	rest: 60s
Smith Machine Squat	3x12 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s

Legs - Abs - lower back - Calfs - Arms superset 12 exercises, 1 hr 21 mins

Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Crunch	3x15 reps	rest: 60s
Dumbbell Side Bend	3x15 reps	rest: 60s
Hanging Knee Raise	3x15 reps	rest: 60s
Machine Back Extension	3x10 reps	rest: 60s
Barbell Good Morning	3x10 reps	rest: 60s
Barbell Preacher Curl	4x6 reps	rest: 30s
Cable Bicep Curl (Close Grip)	4x6 reps	rest: 30s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s

Back - Neck - Triceps 11 exercises, 1 hr 12 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Iso Lateral High Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Legs - Abs - Lower Back - Calfs - Chest superset 12 exercises, 1 hr 22 mins

Machine Single-Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Ab Crunch	3x15 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Bench Leg Raise (Supine)	3x15 reps	rest: 60s
Oblique Crunch	3x15 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Smith Machine Toe Raise	3x8 reps	rest: 60s
Dumbbell Fly	4x6 reps	rest: 30s
Smith Machine Incline Bench Press	4x6 reps	rest: 30s

Legs - Shoulders - Fore arms 15 exercises, 1 hr 34 mins

Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Smith Machine Toe Raise	3x8 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press	3x8 reps	rest: 60s
Smith Machine Rear Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Alternating Bent-Over Reverse Fly	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s