buffgim

Jul 8th 2014

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RATING: 80 (FROM 17 JEFIT MEMBERS)

5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest, Back, Shoulders, Traps, Abs 9 exercises, 1 hr 36 mins

Barbell Bench Press	4x7 reps	rest: 120s
Dumbbell Incline Bench Press	4x7 reps	rest: 120s
Cable Shoulder Extension	4x17 reps	rest: 60s
Cable Seated Row	4x17 reps	rest: 60s
Smith Machine Shoulder Press	4x11 reps	rest: 90s
Dumbbell Lateral Raise	4x11 reps	rest: 90s
Dumbbell Shoulder Shrug	4x11 reps	rest: 90s
Cable Kneeling Crunch	3x7 reps	rest: 120s
Hanging Leg Raise	3x7 reps	rest: 120s

Quads, Hamstrings, Triceps, Biceps, Calves 9 exercises, 1 hr 28 mins

Barbell Squat	4x7 reps	rest: 120s
Machine Leg Extension	4x7 reps	rest: 120s
	4x7 reps	rest: 120s
Cable Shoulder Extension	3x11 reps	rest: 90s
Dumbbell Tricep Extension	3x11 reps	rest: 90s
Cable One-Arm Bicep Curl	3x17 reps	rest: 60s
Dumbbell Concentration Curl	3x17 reps	rest: 60s
Machine Calf Raise	3x7 reps	rest: 120s
Calf Press On Leg Press	3x7 reps	rest: 120s

Chest, Back, Shoulders, Traps, Abs 9 exercises, 1 hr 37 mins

Quads, Hamstrings, Triceps, Biceps, Calves 9 exercises, 1 hr 27 mins

Barbell Lunge	4x17 reps	rest: 60s
Machine Leg Extension	4x17 reps	rest: 60s
Machine Leg Curl (Prone)	4x17 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x7 reps	rest: 120s
EZ Bar Tricep Extension (Close Grip)	3x7 reps	rest: 120s
Barbell Preacher Curl	3x11 reps	rest: 90s
Barbell Curl Against an Incline	3x11 reps	rest: 90s
Machine Seated Calf Raise	3x17 reps	rest: 60s
Machine Calf Raise	3x17 reps	rest: 60s

Chest, Back, Shoulders, Traps, Abs 9 exercises, 1 hr 30 mins

Barbell Incline Bench Press	4x11 reps	rest: 90s
Dumbbell Decline Bench Press	4x11 reps	rest: 90s
Barbell Bent-Over Row	4x7 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	4x7 reps	rest: 120s
	4x17 reps	rest: 60s
Cable Rear Lateral Raise	4x17 reps	rest: 60s
	4x17 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 90s
Hanging Leg Raise	3x8 reps	rest: 90s

Quads, Hamstrings, Triceps, Biceps, Calves 9 exercises, 1 hr 24 mins

	4x11 reps	rest: 90s
Machine Leg Press	4x11 reps	rest: 90s
Machine Leg Curl (Prone)	4x11 reps	rest: 90s
Barbell Curl	3x7 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x7 reps	rest: 120s
Cable Rope Overhead Tricep Extension	3x17 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x17 reps	rest: 60s
Machine Calf Raise	3x11 reps	rest: 90s
Machine Seated Calf Raise	3x11 reps	rest: 90s