Jpo

May 29th 2015

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JPo's Body Sculpting

DOWNLOADS/VIEWS: 43/1503

RATING: 60 (FROM 11 JEFIT MEMBERS)

2 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This program is designed for those individuals whom want to tighten up!! It consists of a total body, 3 days a week * 2 week alternating program .

Enjoy

Week 1 Upper Body 12 exercises, 1 hr 42 mins

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Machine Lat Pulldown	3x14 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Jump Rope	0x0 reps	rest: 15s
Running	0x0 reps	rest: 10s

Week 2 Lower Body 11 exercises, 3 hrs 6 mins

Smith Machine Squat	3x12 reps	rest: 60s
Machine Leg Press	3x14 reps	rest: 60s
Calf Press On Leg Press	3x14 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Row	3x12 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 60s
Walking	0x0 reps	rest: 60s

Week 1 Lower Body 8 exercises, 1 hr 11 mins

Smith Machine Squat	3x12 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 60s
Barbell Lateral Lunge	3x14 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x14 reps	rest: 60s
Hack Calf Raise	3x14 reps	rest: 60s
Back Hyperextension	3x14 reps	rest: 60s
Rowing	0x0 reps	rest: 15s

Week 2 Upper Body 13 exercises, 1 hr 44 mins

Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell Decline Fly	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Bicep Stretch	3x10 reps	rest: 60s
Cable One-Arm Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x10 reps	rest: 60s
Bench Dip	3x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 15s

Week 1 Upper Body 14 exercises, 1 hr 44 mins

Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Decline Press	3x12 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Superman	3x8 reps	rest: 10s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
EZ Bar French Press	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Jump Rope	0x0 reps	rest: 10s
Rowing	0x0 reps	rest: 10s

Week 2 Lower Body 9 exercises, 1 hr 12 mins

Weight Plate Squat	3x12 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Cable Elevated Row	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Step Machine	0x0 reps	rest: 15s