Police Warrior

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RATING: 81 (FROM 12 JEFIT MEMBERS)

3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Train Chest 4 exercises, 42 mins

Train Back and Shoulders 8 exercises, 1 hr 15 mins

Machine Assisted Chin-Up	3x12 reps	rest: 60s
Cable Rope Deltoid Row	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x18 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Machine Ab Crunch	5x15 reps	rest: 60s

Train Arms 7 exercises, 1 hr 5 mins

Cable Shoulder Extension	4x12 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press	4x12 reps	rest: 60s
Dip	3x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Preacher Curl Machine	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Parallel Bar Hip Raise	5x15 reps	rest: 60s

Train Legs 7 exercises, 1 hr 16 mins

Machine Single-Leg Extension	5x12 reps	rest: 60s
Machine Leg Press	5x12 reps	rest: 60s
Dumbbell Lunge	3x12 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	5x12 reps	rest: 60s
Machine Leg Curl (Prone)	5x12 reps	rest: 60s
Dumbbell Side Bend	5x15 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s