snakebacon

Nov 6th 2015

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Four Day Superset Split

DOWNLOADS/VIEWS: 55/3043

RATING: 69 (FROM 8 JEFIT MEMBERS)

5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Back 6 exercises, 45 mins

Barbell Bench Press	5x12 reps	rest: 30s
Weighted Pull-Up	5x12 reps	rest: 30s
Barbell Decline Bench Press (Wide Grip)	5x12 reps	rest: 30s
Barbell Bent-Over Row	5x12 reps	rest: 30s
Push-Up	5x0 reps	rest: 30s
Pull-Up (Hammer Grip)	5x0 reps	rest: 30s

Chest and Back Alt 6 exercises, 45 mins

Barbell Incline Bench Press	5x12 reps	rest: 30s
Chin-Up (Close Grip)	5x12 reps	rest: 30s
Dumbbell Decline Fly	5x12 reps	rest: 30s
Dumbbell Bent-Over Row (Palm in)	5x12 reps	rest: 30s
Dumbbell Deep Push-Up	5x0 reps	rest: 30s
Pull-Up (Hammer Grip)	5x0 reps	rest: 30s

Abs 6 exercises, 1 hr 16 mins

Stability Ball Weighted Sit-Up	4x30 reps	rest: 0s
Weighted Hanging Knee Raise	4x30 reps	rest: 60s
Stability Ball Weight Plate Side Bend	4x30 reps	rest: 0s
Dragon Flag	4x30 reps	rest: 60s
Cable Crunch	4x30 reps	rest: 0s
Stability Ball Pull-In	4x30 reps	rest: 60s

Abs Alt 7 exercises, 1 hr 31 mins

Weighted Decline Rotation	4x30 reps	rest: 0s
Bench Weighted Decline Crunch	4x30 reps	rest: 0s
Windshield Wipers	4x30 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	4x30 reps	rest: 0s
Bench Oblique Crunch	4x30 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	4x30 reps	rest: 0s
Dumbbell Side Bend	4x30 reps	rest: 60s

Rest/Cardio 0 exercises, 0 min

Shoulders, Biceps and Triceps 9 exercises, 1 hr 22 mins

Barbell Rear Military Press	5x12 reps	rest: 30s
Dumbbell Incline Curl	5x12 reps	rest: 30s
Cable Shoulder Extension	5x12 reps	rest: 30s
Barbell Upright Row	5x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	5x12 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	5x12 reps	rest: 30s
Dumbbell Seated Arnold Press	5x12 reps	rest: 30s
Dumbbell Spider Curl	5x12 reps	rest: 30s
Dumbbell Tricep Kickback	5x12 reps	rest: 30s

Shoulders, Biceps and Triceps Alt 9 exercises, 1 hr 22 mins

Barbell Shoulder Press	5x12 reps	rest: 30s
Dumbbell Preacher Curl	5x12 reps	rest: 30s
Barbell Bench Press (Close Grip)	5x12 reps	rest: 30s
Dumbbell Rear Deltoid Row	5x12 reps	rest: 30s
EZ Bar Curl	5x12 reps	rest: 30s
Dumbbell Tricep Extension	5x12 reps	rest: 30s
Dumbbell Shoulder Shrug	5x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 30s
Cable Shoulder Extension	5x12 reps	rest: 30s

Legs 6 exercises, 53 mins

Legs Alt 6 exercises, 54 mins