Parker5783

Mar 7th 2015

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15 Days Of Hell!!!

DOWNLOADS/VIEWS: 11/1167

RATING: 88 (FROM 1 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

lose weight turn fat in to muscle and get strong. day 1 2 3 9 10 and 11 are all superset days 4 exercises in each superset overload days are giant sets!

Chest & Back 13 exercises, 46 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 0s
Dumbbell Incline Fly	3x10 reps	rest: 0s
	3x10 reps	rest: 0s
Dumbbell Bench Press	3x10 reps	rest: 0s
Dumbbell One-Arm Row	3x10 reps	rest: 0s
	3x10 reps	rest: 0s
	3x10 reps	rest: 0s
	3x10 reps	rest: 0s
Push-Up (Wide Hand)	3x10 reps	rest: 0s
Dumbbell Bent-Over Row	3x10 reps	rest: 0s
Barbell Upright Row	3x10 reps	rest: 0s
	3x1 reps	rest: 0s

Biceps & Triceps 13 exercises, 1 hr 1 min

EZ Bar Curl	3x10 reps	rest: 0s
EZ Bar Tricep Extension	3x10 reps	rest: 0s
Dumbbell Hammer Curl	3x10 reps	rest: 0s
Dumbbell Rotational Bench Press	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 0s
Dumbbell Tricep Extension	3x10 reps	rest: 0s
Dumbbell Alternating Preacher Curl (Hammer)	3x10 reps	rest: 0s
Dumbbell Incline Tricep Extension	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 0s
EZ Bar Close Grip Curl	3x10 reps	rest: 0s
Bench Dip	3x10 reps	rest: 60s
	1x50 reps	rest: 0s

Shoulders & Traps 10 exercises, 44 mins

Dumbbell Seated Arnold Press	3x10 reps	rest: 0s
	3x10 reps	rest: 0s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
Barbell Upright Row	3x10 reps	rest: 0s
	3x10 reps	rest: 0s
	3x10 reps	rest: 0s
	3x30 reps	rest: 60s
	7x1 reps	rest: 0s

Leg Day 1 5 exercises, 44 mins

Bodyweight Squat	1x100 reps	rest: 60s
Barbell Deep Squat	5x20 reps	rest: 60s
	2x50 reps	rest: 60s
	2x50 reps	rest: 60s
	1x1 reps	rest: 1s

Negative Tension Biceps & Triceps 9 exercises, 53 mins

EZ Bar Curl	1x20 reps	rest: 60s
EZ Bar Seated Curl (Close Grip)	4x8 reps	rest: 60s
Cable Preacher Curl	4x8 reps	rest: 60s
	2x24 reps	rest: 60s
Barbell Overhead Tricep Extension	1x20 reps	rest: 60s
	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
	2x24 reps	rest: 60s
	1x10 reps	rest: 0s

Negative Tension Chest & Back 9 exercises, 1 hr 1 min

Barbell Bench Press	5x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
	2x24 reps	rest: 60s
	2x8 reps	rest: 60s
Cable V Bar Pulldown	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
	2x24 reps	rest: 60s
Machine Inverted Row	2x8 reps	rest: 60s
	3x10 reps	rest: 60s

Negative Tension Shoulders 6 exercises, 34 mins

Barbell Military Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	1x1 reps	rest: 0s

Leg Day 2 5 exercises, 49 mins

Barbell Deep Squat	3x10 reps	rest: 60s
Barbell Lunge	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Calf Press	3x10 reps	rest: 60s
	4x100 reps	rest: 0s

Back & Biceps Overload 6 exercises, 26 mins

Dumbbell Rotational Curl	3x10 reps	rest: 0s
Dumbbell Concentration Curl	3x10 reps	rest: 0s
Dumbbell Incline Curl	3x10 reps	rest: 0s
Dumbbell Incline Spider Curl	3x10 reps	rest: 0s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
	1x1 reps	rest: 0s

Chest & Triceps Overload 9 exercises, 54 mins

Dumbbell Incline Bench Press (Palms in)	3x10 reps	rest: 0s
Dumbbell Incline Fly	3x10 reps	rest: 0s
Dumbbell Bench Press (Palms in)	3x10 reps	rest: 0s
Push-Up	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
	3x10 reps	rest: 60s

Shoulder & Traps Overload 8 exercises, 36 mins

Dumbbell Seated Shoulder Press	3x10 reps	rest: 0s
Barbell Upright Row	3x10 reps	rest: 0s
	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 0s
Barbell Shrug	3x15 reps	rest: 0s
	3x15 reps	rest: 60s
	4x1 reps	rest: 20s

Leg Day 3 6 exercises, 1 hr 3 mins

Bodyweight Wall Squat	4x100 reps	rest: 60s
Barbell Zercher Squat	4x10 reps	rest: 60s
Barbell Bulgarian Split Squat	4x10 reps	rest: 60s
Machine Calf Press	4x00 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x10 reps	rest: 60s
	1x1 reps	rest: 13s