nickburgin

Mar 26th 2015

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Strength & Power

DOWNLOADS/VIEWS: 54/4702

RATING: 76 (FROM 8 JEFIT MEMBERS)

3 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Lower Strength I 6 exercises, 51 mins

Barbell Bench Squat	5x5 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Barbell Step-Up	4x8 reps	rest: 60s
Barbell Bulgarian Split Squat	4x8 reps	rest: 60s
Machine Single-Leg Curl	3x10 reps	rest: 60s

Upper Power I 8 exercises, 1 hr 3 mins

Barbell Bench Press	6x3 reps	rest: 60s
Plyo Push-Up	6x6 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Weight Plate Front Raise	3x10 reps	rest: 60s
Cable Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s

Lower Power I 5 exercises, 40 mins

Upper Strength I 7 exercises, 55 mins

Barbell Bench Press	5x5 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Bent-Over Row	5x5 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Chin-Up	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s

Lower Strength II 6 exercises, 52 mins

Barbell Deadlift	5x5 reps	rest: 60s
Barbell Deep Squat	4x8 reps	rest: 60s
Barbell Good Morning	4x8 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 60s
Dumbbell Single-Leg Squat	4x8 reps	rest: 60s
Machine Single-Leg Extension	3x10 reps	rest: 60s

Upper Power II 8 exercises, 1 hr 5 mins

Lower Power II 5 exercises, 40 mins

Upper Strength II 8 exercises, 1 hr 2 mins

Dumbbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	5x5 reps	rest: 60s
Barbell Military Press	5x5 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
	4x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s