Body Weight and Dumbbell Only - Elias

DOWNLOADS/VIEWS: 185/11709

RATING: 65 (FROM 18 JEFIT MEMBERS)

4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Working on description.

Triceps, Chest, And Shoulders 12 exercises, 1 hr 51 mins

Elliptical Training	0x0 reps	rest: 30s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Push-Up	1x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Front Raise	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s

Legs & Abs 10 exercises, 1 hr 26 mins

Back & Biceps 7 exercises, 1 hr 18 mins

Elliptical Training	0x0 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Dumbbell Incline Bench Row	3x12 reps	rest: 60s

Abs 8 exercises, 57 mins

Yoga 14 exercises, 1 hr 36 mins

Elliptical Training	0x0 reps	rest: 30s
Warrior Pose	3x reps	rest: 60s
Warrior 2 Pose	3x reps	rest: 60s
Side Angle Pose With Rotation	3x reps	rest: 60s
Triangle Pose	3x reps	rest: 60s
Mighty Pose	3x reps	rest: 60s
Plank	3x8 reps	rest: 60s
Cobra	3x reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Seated Twist	3x8 reps	rest: 60s
Child's Pose	3x8 reps	rest: 60s
Camel Pose	3x reps	rest: 60s
Downward Facing Dog	3x reps	rest: 60s
Hero Pose	3x reps	rest: 60s