October 2015

DOWNLOADS/VIEWS: 29/1245

RATING: 81 (FROM 1 JEFIT MEMBERS)

3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Biceps 7 exercises, 1 hr 24 mins

Dumbbell Bench Press	5x8 reps	rest: 60s
Smith Machine Incline Bench Press	5x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Preacher Curl Machine	10x10 reps	rest: 60s
Cable Standing Curl	10x10 reps	rest: 60s
Dumbbell Zottman Curl	3x10 reps	rest: 60s

Cardio & Abs 7 exercises, 55 mins

Treadmill Running	0x0 reps	rest: 12s
Decline Crunch	3x15 reps	rest: 60s
Parallel Bar Leg Raise	1x100 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Stability Ball Roman Twist	3x10 reps	rest: 60s
Rowing	0x0 reps	rest: 5s
Hanging Knee Raise (Rotational)	3x8 reps	rest: 60s

Shoulders & Legs 8 exercises, 1 hr 18 mins

Smith Machine Shoulder Press	5x10 reps	rest: 60s
Cable Shrug	4x12 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Calf Raise	10x12 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s

Back & Triceps 8 exercises, 1 hr 6 mins

Barbell Deadlift	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Machine Tricep Extension	9x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s