4 Day Chest-Back/Arms/Shoulders/Legs Split

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RATING: 77 (FROM 24 JEFIT MEMBERS)

3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest-Back Split 10 exercises, 1 hr 11 mins

Barbell Bench Press	5x10 reps	rest: 15s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 15s
Barbell Incline Bench Press	5x10 reps	rest: 15s
Barbell Row	5x10 reps	rest: 15s
Dumbbell Fly	5x10 reps	rest: 15s
Barbell Row	5x10 reps	rest: 15s
Dumbbell Fly	5x10 reps	rest: 15s
Cable Seated Row	5x10 reps	rest: 15s
Dip	5x10 reps	rest: 15s
Cable Front Lat Pulldown (Close Grip)	5x10 reps	rest: 15s

Arms 13 exercises, 1 hr 38 mins

Dumbbell Concentration Curl	4x15 reps	rest: 15s
EZ Bar Curl	4x8 reps	rest: 15s
Dumbbell One-Arm Seated Hammer Curl	4x6 reps	rest: 15s
Preacher Curl Machine	4x15 reps	rest: 15s
Barbell Preacher Curl (Overhand)	4x10 reps	rest: 15s
Cable Rope Hammer Curl	4x15 reps	rest: 15s
Cable Bicep Curl	4x15 reps	rest: 15s
Barbell Bicep Curl (Wide Grip)	7x12 reps	rest: 45s
Cable Shoulder Extension	4x8 reps	rest: 15s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 15s
Barbell Seated Tricep Extension	4x12 reps	rest: 15s
Cable Tricep Kickback (Reverse Grip)	4x15 reps	rest: 15s
Dumbbell Seated Tricep Press	7x15 reps	rest: 15s

LegS--Bring on the PAIN! 6 exercises, 1 hr 18 mins