pbrown2

Jan 9th 2015

TRY IT OUT

DOWNLOAD

Deep Impact

DOWNLOADS/VIEWS: 44/2737

RATING: 78 (FROM 5 JEFIT MEMBERS)

5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a six day isolation workout program to help target and build muscle while also shedding off unwanted body fat through high intensity cardio after every workout.

Legs 10 exercises, 1 hr 22 mins

Machine Leg Press	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Dumbbell Jump Squat	3x10 reps	rest: 30s
Dumbbell Calf Raise	3x10 reps	rest: 30s
Oblique Crunch	3x10 reps	rest: 30s
Machine Ab Crunch	3x10 reps	rest: 30s
Seated Leg Tuck	3x10 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s

Shoulders and Abs 9 exercises, 1 hr 13 mins

Dumbbell Shoulder Raise	3x10 reps	rest: 30s
Dumbbell Seated Arnold Press	3x10 reps	rest: 30s
Cable One-Arm Lateral Raise	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Cable Side Bend	3x10 reps	rest: 30s
Hundreds	3x10 reps	rest: 30s
Bench Weighted Decline Crunch	3x10 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s

Chest and Back 10 exercises, 1 hr 21 mins

Back Hyperextension	3x10 reps	rest: 30s
Pull-Up	3x10 reps	rest: 30s
Cable Standing Row	3x10 reps	rest: 30s
Dumbbell Bent-Over Row	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Barbell Bench Press	3x10 reps	rest: 30s
Machine Fly	3x10 reps	rest: 30s
Cable Cross-Over	3x10 reps	rest: 30s
Dumbbell Pullover	3x10 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s

Legs 8 exercises, 1 hr 9 mins

Barbell Squat	3x10 reps	rest: 30s
Cable Leg Kickback	3x10 reps	rest: 30s
Machine Hip Abduction	3x10 reps	rest: 30s
Machine Hip Adduction	3x10 reps	rest: 30s
Dumbbell Step-Up	3x10 reps	rest: 30s
Air Bike	3x10 reps	rest: 30s
Cable Reverse Crunch	3x10 reps	rest: 30s
Step Machine	1x0 reps	rest: 30s

ðŸ’ª Biceps and Triceps 11 exercises, 1 hr 26 mins

Cable High Pulley Tricep Extension	3x10 reps	rest: 30s
Barbell Curl	3x10 reps	rest: 30s
Dumbbell Alternating Tricep Extension	3x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
Dumbbell Concentration Curl	3x10 reps	rest: 30s
Dumbbell Tricep Extension	3x10 reps	rest: 30s
Dumbbell Supinated One-Arm Wrist Curl	3x10 reps	rest: 30s
Cable Wood Chop	3x10 reps	rest: 30s
Hundreds	3x10 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s

Chest and Back 9 exercises, 1 hr 17 mins

Cable Reverse Crossover	3x10 reps	rest: 30s
Machine Lat Pulldown	3x10 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Dumbbell Bench Press	3x10 reps	rest: 30s
Barbell Incline Bench Press	3x10 reps	rest: 30s
Cable Lower Chest Raise	3x10 reps	rest: 30s
Dumbbell Fly	3x10 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s