JeffreyCabunoCabang

Dec 3rd 2014

TRY IT OUT

DOWNLOAD

Tabtsoy Workout

DOWNLOADS/VIEWS: 40/2233

RATING: 88 (FROM 6 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

Chest and Abs 13 exercises, 1 hr 53 mins

Elliptical Training	1x1 reps	rest: 15s
Barbell Bench Press	4x8 reps	rest: 20s
Barbell Incline Bench Press	4x8 reps	rest: 20s
Barbell Decline Bench Press	4x8 reps	rest: 20s
Dumbbell Pullover	4x12 reps	rest: 20s
Dumbbell Incline Bench Press (Hammer Grip)	3x12 reps	rest: 20s
Dumbbell Decline Press	3x12 reps	rest: 20s
Bench Weighted Decline Crunch	4x0 reps	rest: 20s
Bench Leg Raise (Supine)	4x0 reps	rest: 15s
Dumbbell Side Bend	4x0 reps	rest: 15s
Oblique Crunch	4x0 reps	rest: 15s
	4x1 reps	rest: 15s
Indoor Cycling	1x1 reps	rest: 45s

Back, Traps, Forearms 11 exercises, 1 hr 45 mins

Elliptical Training	1x1 reps	rest: 15s
Barbell Bent-Over Row	4x8 reps	rest: 20s
Barbell Deadlift	4x8 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	4x0 reps	rest: 20s
Cable Rear Pulldown (Wide Grip)	4x0 reps	rest: 20s
Machine Reverse Lat Pulldown (Close Grip)	4x0 reps	rest: 20s
Dumbbell One-Arm Row	4x12 reps	rest: 20s
Dumbbell Shoulder Shrug	6x12 reps	rest: 20s
Barbell Wrist Curl (Posterior)	4x0 reps	rest: 20s
Barbell Kneeling Wrist Curl (Palms Down)	4x0 reps	rest: 20s
Indoor Cycling	1x1 reps	rest: 45s

Delts and Abs 13 exercises, 2 hrs 3 mins

Elliptical Training	1x1 reps	rest: 15s
Barbell Rear Military Press	3x8 reps	rest: 20s
Barbell Shoulder Press	4x8 reps	rest: 20s
Dumbbell Lateral Raise	4x10 reps	rest: 20s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 20s
Dumbbell Fly	4x10 reps	rest: 20s
Dumbbell Decline Fly	4x12 reps	rest: 20s
Bench Weighted Decline Crunch	4x0 reps	rest: 15s
Bench Leg Raise (Supine)	4x0 reps	rest: 15s
Dumbbell Side Bend	4x30 reps	rest: 15s
Oblique Crunch	4x0 reps	rest: 15s
	4x1 reps	rest: 15s
Indoor Cycling	1x1 reps	rest: 45s

Triceps, Biceps, Forearms 12 exercises, 1 hr 58 mins

Elliptical Training	1x1 reps	rest: 15s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 20s
Barbell Overhead Tricep Extension	4x8 reps	rest: 20s
EZ Bar Decline Close Grip Skull Crusher	4x10 reps	rest: 20s
Dumbbell Tricep Extension	4x12 reps	rest: 20s
EZ Bar Curl	4x8 reps	rest: 20s
Barbell Bicep Curl (Wide Grip)	4x8 reps	rest: 20s
Dumbbell Hammer Curl	4x8 reps	rest: 20s
Dumbbell Concentration Curl	4x12 reps	rest: 20s
Barbell Wrist Curl (Posterior)	4x0 reps	rest: 20s
Barbell Kneeling Wrist Curl (Palms Down)	4x0 reps	rest: 20s
Indoor Cycling	1x1 reps	rest: 45s

Legs and Abs 16 exercises, 2 hrs 26 mins

Elliptical Training	1x1 reps	rest: 15s
Barbell Squat	4x12 reps	rest: 20s
Barbell Bench Squat	4x12 reps	rest: 20s
Barbell Lunge	4x16 reps	rest: 20s
Machine Leg Extension	4x20 reps	rest: 20s
Barbell Stiff-Leg Deadlift	4x12 reps	rest: 20s
Glute Kickback	4x0 reps	rest: 20s
Barbell Standing Calf Raise	4x20 reps	rest: 20s
Machine Seated Calf Raise	4x20 reps	rest: 20s
Dumbbell Calf Raise	4x20 reps	rest: 20s
Bench Weighted Decline Crunch	4x0 reps	rest: 15s
Air Bike	4x0 reps	rest: 15s
Dumbbell Side Bend	4x0 reps	rest: 15s
Barbell Seated Twist	4x0 reps	rest: 15s
	4x1 reps	rest: 15s
Indoor Cycling	1x1 reps	rest: 45s

HIIT + Forearms 9 exercises, 1 hr 47 mins

Elliptical Training	1x1 reps	rest: 15s
Barbell Bench Press	4x8 reps	rest: 20s
Barbell Squat	4x12 reps	rest: 20s
Barbell Shoulder Press	4x8 reps	rest: 20s
Barbell Deadlift	4x8 reps	rest: 20s
Barbell Romanian Deadlift From Deficit	10x8 reps	rest: 20s
Barbell Wrist Curl (Posterior)	4x0 reps	rest: 20s
Barbell Kneeling Wrist Curl (Palms Down)	4x0 reps	rest: 20s
Indoor Cycling	1x1 reps	rest: 45s

Get Rid of That Muffin Top 18 exercises, 1 hr 57 mins

Elliptical Training	1x1 reps	rest: 15s
Air Bike	3x0 reps	rest: 15s
Reverse Crunch	3x0 reps	rest: 15s
Bench Leg Raise (Supine)	3x0 reps	rest: 15s
Flutter Kick	3x0 reps	rest: 15s
Bench Weighted Decline Crunch	3x0 reps	rest: 15s
Bench Weighted Decline Crunch	3x0 reps	rest: 15s
Stability Ball Pull-In	3x0 reps	rest: 15s
Stability Ball Trunk Rotation	3x0 reps	rest: 15s
Barbell Seated Twist	3x0 reps	rest: 15s
Oblique Crunch	3x0 reps	rest: 15s
Abdominal Pendulum	3x0 reps	rest: 15s
Dumbbell Side Bend	3x30 reps	rest: 15s
Plank	3x1 reps	rest: 15s
	3x1 reps	rest: 15s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 20s
Barbell Lunge	3x20 reps	rest: 20s
Indoor Cycling	1x1 reps	rest: 45s