Spring Fitness 15

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RATING: 70 (FROM 10 JEFIT MEMBERS)

4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

chest 11 exercises, 1 hr 45 mins

Machine Inner Chest Press	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Machine Incline Chest Press	4x12 reps	rest: 60s
Leverage Decline Chest Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Decline Bench Press	4x12 reps	rest: 60s
Dumbbell Seated Tricep Press	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Machine Seated Tricep Dip	4x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x12 reps	rest: 60s

Back & Bicep 15 exercises, 1 hr 58 mins

Cable Seated Row	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 60s
Machine Lat Pulldown	4x8 reps	rest: 60s
Dumbbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell One-Arm Upright Row	4x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s
Machine Back Extension	4x8 reps	rest: 60s
Preacher Curl Machine	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
EZ Bar Close Grip Curl	4x8 reps	rest: 60s
Cable Drag Curl	4x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
	4x8 reps	rest: 60s

legs 8 exercises, 1 hr 2 mins

Shoulders 15 exercises, 2 hrs 17 mins

Machine Shoulder Press	4x12 reps	rest: 60s
Barbell Bradford Rocky Press	4x12 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	4x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	4x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 60s
Dumbbell Alternating Front Raise	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Cable Front Raise	4x12 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12 reps	rest: 60s
Machine Seated Tricep Dip	4x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s