Elite Absolute

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RATING: 92 (FROM 202 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 Superset 2/3 4/5 6/7
Day 2 Superset 4/5 6/7
Day 4 Superset 1/2 3/4 5/6
Day 5 Interval Cardio sprint 70%-80% speed of your max 30 seconds, Jogging or Walking 1-2 minits any varieties 10 sets the same in swimming

Day 4
Day 5
Day 2
Day 7
Day 1

Shoulders Arms 7 exercises, 54 mins

	5x5 reps	rest: 90s
	4x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Barbell Spider Curl	3x10 reps	rest: 60s
EZ Bar Decline Tricep Extension	3x10 reps	rest: 60s

Legs Waist 7 exercises, 57 mins

Air Bike	3x20 reps	rest: 30s
Barbell Deep Squat	5x20,15,10,7,5 reps	rest: 180s
Barbell Snatch Deadlift	5x20,15,10,7,5 reps	rest: 180s
Cable Kneeling Crunch	3x10 reps	rest: 30s
Parallel Bar Hip Raise	3x10 reps	rest: 30s
	2x15 reps	rest: 10s
Machine Seated Calf Raise	2x15 reps	rest: 30s

Back Chest 6 exercises, 55 mins

Weighted Pull-Up	4x10 reps	rest: 90s
Barbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell One-Arm Row	4x10 reps	rest: 90s
Dumbbell Bench Press	4x10 reps	rest: 90s
Cable Shoulder Extension	2x10 reps	rest: 60s
Cable Cross-Over	2x10 reps	rest: 60s