Lean Mass and Cut

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RATING: 67 (FROM 4 JEFIT MEMBERS)

4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

a) Chest & Tri 9 exercises, 1 hr 31 mins

Barbell Bench Press	4x8 reps	rest: 180s
Barbell Decline Bench Press	4x8 reps	rest: 180s
Dumbbell Fly	4x8 reps	rest: 150s
Cable Cross-Over	4x8 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x7 reps	rest: 90s
Dumbbell Pullover	3x7 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 75s
Dip	2x0 reps	rest: 60s

b) Back and Bi 11 exercises, 1 hr 42 mins

Leverage Machine High Row	4x6 reps	rest: 180s
Barbell Bent-Over Row	4x8 reps	rest: 180s
Cable Seated Row	4x7 reps	rest: 120s
Cable Shoulder Extension	4x8 reps	rest: 90s
T Bar Row	3x8 reps	rest: 90s
Pull-Up	3x0 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 90s
Dumbbell One-Arm Row	3x7 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x7 reps	rest: 90s
Preacher Curl Machine	2x10 reps	rest: 90s

c) Legs 8 exercises, 1 hr 30 mins

d) Shoulder 8 exercises, 1 hr 14 mins

Barbell Military Press	4x6 reps	rest: 90s
Machine Shoulder Press	4x7 reps	rest: 150s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 150s
Smith Machine Shrug	2x10 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 90s
Dumbbell Lateral Raise	3x7 reps	rest: 90s
Dumbbell Bent-Over Raise	3x7 reps	rest: 90s
Dumbbell Shoulder Shrug	3x8 reps	rest: 90s