Winter Soldier.

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RATING: 79 (FROM 1 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

Kill it, everyone!
Dropset/Rest-Pauses on all the sets.

Chest/Arms. 11 exercises, 1 hr 5 mins

Barbell Bench Press	4x8 reps	rest: 0s
Dumbbell Pullover	4x12 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Dumbbell Pullover	3x12 reps	rest: 30s
Cable Cross-Over	3x12 reps	rest: 30s
Barbell Curl	4x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 30s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 30s
Dumbbell Seated Tricep Press	3x10 reps	rest: 30s
Cable Shoulder Extension	3x12 reps	rest: 30s

Legs/Shoulders. 8 exercises, 50 mins

Barbell Front Squat	4x8 reps	rest: 30s
Machine Leg Press	3x10 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Barbell Stiff-Leg Deadlift	4x8 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Dumbbell Seated Arnold Press	4x8 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	4x15 reps	rest: 30s

Back/Arms. 10 exercises, 58 mins

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 30s
Cable V Bar Pulldown	3x10 reps	rest: 30s
T Bar Row	3x12 reps	rest: 30s
Cable Seated Row	3x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 30s
Dumbbell Alternating Tricep Extension	3x10 reps	rest: 30s
Cable Shoulder Extension	3x12 reps	rest: 30s
Barbell Preacher Curl	3x8 reps	rest: 30s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 30s
Cable One-Arm High Curl	3x12 reps	rest: 30s

Chest/Shoulders. 7 exercises, 45 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	4x15 reps	rest: 30s
Dumbbell Bench Press	4x8 reps	rest: 30s
Dumbbell Incline Fly	3x10 reps	rest: 30s
Dumbbell Pullover	3x12 reps	rest: 0s
Cable Lower Chest Raise	4x12 reps	rest: 30s

Legs/Back. 9 exercises, 51 mins