PHAT

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RATING: 73 (FROM 4 JEFIT MEMBERS)

6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

PHAT mod

Upper Body Power 8 exercises, 22 mins

Barbell Bent-Over Row	4x3 reps	rest: 0s
Weighted Pull-Up	2x6 reps	rest: 0s
T Bar Row	2x6 reps	rest: 0s
Dumbbell Bench Press	4x3 reps	rest: 0s
Weighted Tricep Dip	2x6 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x6 reps	rest: 0s
Barbell Curl	3x6 reps	rest: 0s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 0s

Lower Body Power 6 exercises, 15 mins

Back and Shoulders Hypertrophy 8 exercises, 1 hr 5 mins

Barbell Bent-Over Row	6x4 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 60s
T Bar Row	2x10 reps	rest: 60s
Machine Lat Pulldown	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	6x4 reps	rest: 90s
Barbell Military Press	3x10 reps	rest: 60s
Machine Deltoid Raise	3x12 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s

Lower Body Hypertrophy 6 exercises, 45 mins

Chest and Arms Hypertrophy 10 exercises, 1 hr 6 mins

Dumbbell Bench Press	6x4 reps	rest: 90s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x12 reps	rest: 60s
Machine Fly	2x15 reps	rest: 60s
Barbell Curl	2x10 reps	rest: 60s
Dumbbell Hammer Curl	2x12 reps	rest: 60s
Barbell Preacher Curl	2x15 reps	rest: 60s
Barbell Tricep Extension (Supine)	2x10 reps	rest: 60s
Cable Shoulder Extension	2x12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	2x15 reps	rest: 60s