Tjayadkins

Apr 17th 2015

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beach body time

DOWNLOADS/VIEWS: 60/3457

RATING: 85 (FROM 1 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

me and my woman to be in the best shape for our beach trip.

chest & abs 12 exercises, 1 hr 41 mins

Machine Ab Crunch	4x10 reps	rest: 30s
Cable Wood Chop	4x10 reps	rest: 30s
Seated Bench Leg Pull-In	4x10 reps	rest: 30s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Cable Lower Chest Raise	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Smith Machine Bench Press	4x10 reps	rest: 60s
Cable Mid Chest Crossover	4x10 reps	rest: 60s
Smith Machine Decline Bench Press	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Pullover	4x10 reps	rest: 60s

back 10 exercises, 1 hr 37 mins

Treadmill Running	1x1 reps	rest: 15s
Cable Seated Row	4x10 reps	rest: 60s
Cable Reverse Crossover	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Smith Machine Deadlift	4x10 reps	rest: 60s
Cable One-Arm Seated Row	4x10 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x10 reps	rest: 60s
Barbell Pullover	4x10 reps	rest: 60s
T Bar Row	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s

shoulders & abs 11 exercises, 1 hr 40 mins

Tuck Crunch	3x10 reps	rest: 30s
Cross Body Crunch	3x10 reps	rest: 30s
Decline Bench Leg Raise	3x10 reps	rest: 30s
Smith Machine Shoulder Press	4x10 reps	rest: 90s
Cable Deltoid Raise	4x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 90s
Smith Machine Upright Row	4x10 reps	rest: 90s
Barbell Overhead Front Raise	4x10 reps	rest: 90s
Barbell Shrug	4x10 reps	rest: 60s
Cable Seated Row to Neck	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s

arms 11 exercises, 1 hr 45 mins

Treadmill Running	1x1 reps	rest: 15s
Barbell Curl	4x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x10 reps	rest: 60s
Cable Tricep Kickback	4x10 reps	rest: 60s
Cable Reverse Curl	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Barbell Preacher Curl	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Cable Dual Overhead Curl	4x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 60s

legs & abs 14 exercises, 1 hr 54 mins

Decline Bench Weighted Twist	3x20 reps	rest: 30s
Decline Crunch	3x20 reps	rest: 30s
Crunch	3x20 reps	rest: 30s
Oblique Crunch	3x20 reps	rest: 30s
Smith Machine Squat	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	4x10 reps	rest: 60s
Kettlebell Front Squat	4x10 reps	rest: 60s
Cable Leg Kickback	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s
Smith Machine Reverse Calf Raise	4x10 reps	rest: 60s