benwillcox

May 27th 2014

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Ben's Routine

DOWNLOADS/VIEWS: 19/2090

RATING: 79 (FROM 6 JEFIT MEMBERS)

2 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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Full 1 9 exercises, 21 mins

Barbell Bench Press	1x5 reps	rest: 0s
Barbell Squat	1x5 reps	rest: 0s
Barbell Curl	1x5 reps	rest: 0s
Dumbbell Incline Bench Press	1x20 reps	rest: 0s
	2x10 reps	rest: 0s
	2x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	1x12 reps	rest: 0s
Cable Pull Through	1x12 reps	rest: 0s
Barbell Press Sit-Up	1x12 reps	rest: 0s

Full 2 8 exercises, 19 mins

Barbell Deadlift	1x5 reps	rest: 0s
Pull-Up	1x5 reps	rest: 0s
Barbell Deep Squat	1x12 reps	rest: 0s
Dumbbell Incline Bench Press	1x15 reps	rest: 0s
	1x21 reps	rest: 0s
Bench Dip	1x12 reps	rest: 0s
Cable Rear Lateral Raise	1x12 reps	rest: 0s
Donkey Calf Raise	1x15 reps	rest: 0s

Full 3 8 exercises, 18 mins

Barbell Bent-Over Row	1x5 reps	rest: 0s
Barbell Push Press	1x5 reps	rest: 0s
	2x10 reps	rest: 0s
Dumbbell Zottman Curl	1x10 reps	rest: 0s
Barbell Tricep Extension (Supine)	1x10 reps	rest: 0s
Smith Machine Shrug	1x10 reps	rest: 0s
Machine Leg Curl (Prone)	1x12 reps	rest: 0s
Barbell Press Sit-Up	1x15 reps	rest: 0s

Full 4 8 exercises, 18 mins

Barbell Squat	1x5 reps	rest: 0s
Barbell Bench Press	1x5 reps	rest: 0s
T Bar Row	1x10 reps	rest: 0s
Dumbbell Shoulder Shrug	1x19 reps	rest: 0s
Dumbbell Incline Curl	1x12 reps	rest: 0s
Dumbbell Seated One-Arm Tricep Extension	1x10 reps	rest: 0s
	1x12 reps	rest: 0s
Glute Kickback	1x12 reps	rest: 0s

Full 5 8 exercises, 18 mins

Barbell Deadlift	1x5 reps	rest: 0s
Pull-Up	1x5 reps	rest: 0s
Barbell Stiff-Leg Deadlift	1x10 reps	rest: 0s
Dumbbell Bench Press (Palms in)	1x12 reps	rest: 0s
Cable Reverse Curl	1x12 reps	rest: 0s
Cable Shoulder Extension	1x12 reps	rest: 0s
Dumbbell Seated Alternating Arnold Press	1x12 reps	rest: 0s
Cable Calf Raise	1x15 reps	rest: 0s

Full 6 8 exercises, 18 mins

Barbell Bent-Over Row (Reverse Grip)	1x5 reps	rest: 0s
Barbell Push Press	1x5 reps	rest: 0s
	2x10 reps	rest: 0s
Dumbbell Lunge	1x8 reps	rest: 0s
Machine Iso Lateral High Row	1x12 reps	rest: 0s
Cable Shoulder Extension	1x12 reps	rest: 0s
Cable Upright Row	1x10 reps	rest: 0s
Cable Pull Through	1x10 reps	rest: 0s