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Compound daily

thesleeper650

Nov 7th 2014

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Compound daily

DOWNLOADS/VIEWS: 172/8180

RATING: 76 (FROM 8 JEFIT MEMBERS)

3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 3
Day 1
Day 2
Day 4

Chest and Triceps 8 exercises, 1 hr 26 mins

	Elliptical Training	1x1 reps	rest: 20s
	Barbell Bench Press	4x10 reps	rest: 60s
	Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
	Dumbbell Incline Bench Press	4x10 reps	rest: 60s
	Weighted Side Bend	4x10 reps	rest: 60s
	Dip	4x10 reps	rest: 60s
	Dumbbell Deep Push-Up	4x10 reps	rest: 60s
	Walking	1x1 reps	rest: 10s

Legs and Abs 7 exercises, 1 hr 19 mins

	Walking	1x1 reps	rest: 20s
	Barbell Deep Squat	4x10 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	4x10 reps	rest: 60s
	Dumbbell Lunge	4x10 reps	rest: 60s
	Hack Squat (Reverse Position)	4x10 reps	rest: 60s
	Sit-Up	4x10 reps	rest: 60s
	Elliptical Training	1x1 reps	rest: 10s

Back and Biceps 8 exercises, 1 hr 30 mins

	Elliptical Training	1x1 reps	rest: 20s
	Machine Assisted Pull-Up	4x10 reps	rest: 60s
	Barbell Bent-Over Row	4x10 reps	rest: 60s
	Machine Back Extension	4x10 reps	rest: 60s
	EZ Bar Curl	4x21 reps	rest: 60s
	Machine Assisted Chin-Up	4x10 reps	rest: 60s
	Weighted Side Bend	4x10 reps	rest: 60s
	Walking	1x1 reps	rest: 10s

Shoulders, Traps, and Abs 7 exercises, 1 hr 17 mins

	Elliptical Training	1x1 reps	rest: 20s
	Barbell Military Press	4x10 reps	rest: 60s
	Machine Reverse Fly	4x10 reps	rest: 60s
	Dumbbell Seated Alternating Shoulder Press	4x10 reps	rest: 60s
	Weight Plate Front Raise	4x10 reps	rest: 60s
	Weighted Side Bend	4x10 reps	rest: 60s
	Walking	1x1 reps	rest: 10s

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