ppl coolcicada
Xvampx avatar Xvampx
Sep 29th 2015
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ppl coolcicada

DOWNLOADS/VIEWS: 827/26946
RATING: 70 (FROM 75 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

coolcicadas push pull legs routing

6 times a week.
P/P/L/rest/P/P/L
or
P/P/L/P/P/L/Rest

Pull  7 exercises, 52 mins
Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

3x5 reps

rest: 90s audio icon
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Machine Lat Pulldown exercise demonstration
Machine Lat Pulldown

3x8 reps

rest: 90s audio icon
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Machine Seated Row exercise demonstration
Machine Seated Row

3x8 reps

rest: 90s audio icon
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Cable Rope Face Pull exercise demonstration
Cable Rope Face Pull

3x10 reps

rest: 90s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

2x10 reps

rest: 90s audio icon
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Barbell Curl (Close Grip) exercise demonstration
Barbell Curl (Close Grip)

2x10 reps

rest: 90s audio icon
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Dumbbell Hammer Curl exercise demonstration
Dumbbell Hammer Curl

3x10 reps

rest: 90s audio icon
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Legs  5 exercises, 38 mins
Barbell Deep Squat exercise demonstration
Barbell Deep Squat

3x5 reps

rest: 90s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

3x8 reps

rest: 90s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

3x10 reps

rest: 90s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

3x10 reps

rest: 90s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

3x0 reps

rest: 90s audio icon
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