2016 BODY IMPROVEMENT (Fat-burn and Strength Training)

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RATING: 77 (FROM 18 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Five day workout plan (Monday-Friday)
Focused on burning fat and building body strength

CARDIO:
Start every day with 1 session of Cardio (max 20min). Pick your favorite piece of cardio equipment and stick to it! Keep track of your achieved stats(Distance, Calories, Speed) per session, and try to smash them every time. Its important to push hard during cardio to achieve greater results during strength training. By completing your Cardio session first you condition your body to burn at a exponential rate during the remainder of your training (This is key to burning fat during your strength training).

STRENGTH:
Most of the exercises are split into 4-sets by 12-reps. When starting off pick a weight just above your comfort level. Once you can successfully complete all 4 sets and reps, move to heavier weights. If you are starting off focus on form till you are comfortable with the exercise. A full week of training includes all the major strength exerciser.

TRACKING:
Strength: Jefit for all your strength and cardio tracking
Weigh-loss: Happyscale (or android equivalent)

Monday
Tuesday
Wednesday
Thursday
Friday

MONDAY - CHEST 7 exercises, 1 hr 15 mins

Elliptical Training	0x0 reps	rest: 20s
Barbell Bench Press	4x12 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Leverage Incline Chest Press	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Sit-Up	3x15 reps	rest: 60s

TUESDAY - LEGS/BACK 7 exercises, 1 hr 20 mins

Elliptical Training	0x0 reps	rest: 20s
Barbell Deep Squat	4x10 reps	rest: 60s
Machine Leg Press	4x15 reps	rest: 60s
Machine Calf Raise	4x20 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Barbell Row	4x10 reps	rest: 60s
Machine Back Extension	4x15 reps	rest: 60s

WEDNESDAY - CARDIO 3 exercises, 54 mins

Elliptical Training	0x0 reps	rest: 20s
Walking	0x0 reps	rest: 20s
Step Machine	0x0 reps	rest: 10s

THURSDAY - SHOULDER/BACK 8 exercises, 1 hr 23 mins

Elliptical Training	0x0 reps	rest: 20s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Deadlift	4x5 reps	rest: 60s
Sit-Up	4x15 reps	rest: 60s

FRIDAY - ARMS 7 exercises, 1 hr 14 mins

Elliptical Training	0x0 reps	rest: 20s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Sit-Up	4x15 reps	rest: 60s