tri strenght 1-4

DOWNLOADS/VIEWS: 4/1063

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

day1 12 exercises, 40 mins

day2 11 exercises, 34 mins

Dumbbell Jump Squat	4x5 reps	rest: 1s
Barbell Deadlift	4x5 reps	rest: 1s
Dumbbell Reverse Lunge	4x5 reps	rest: 1s
Dumbbell One-Arm Shoulder Press	4x8 reps	rest: 1s
Weighted Pull-Up	4x9 reps	rest: 1s
Barbell Ab Rollout	2x8 reps	rest: 1s
Windshield Wipers	2x6 reps	rest: 1s
	2x5 reps	rest: 1s
	2x5 reps	rest: 1s
Iron Cross Stretch	2x10 reps	rest: 1s
Single-Leg Glute Bridge	2x5 reps	rest: 1s

day3 14 exercises, 41 mins

Barbell Romanian Deadlift	4x5 reps	rest: 1s
Kettlebell Front Squat	4x4 reps	rest: 1s
Machine Single-Leg Press	4x5 reps	rest: 1s
Dumbbell Incline One-Arm Press	3x6 reps	rest: 1s
Dumbbell One-Arm Front Raise	3x6 reps	rest: 1s
Dumbbell Lateral Raise	3x6 reps	rest: 1s
Dumbbell One-Arm Row	3x10 reps	rest: 1s
Bench Hip Thrust	3x5 reps	rest: 1s
Rolling	2x10 reps	rest: 1s
Bent Knee Side Angle Pose	2x10 reps	rest: 1s
Mountain Climber	2x5 reps	rest: 1s
	2x5 reps	rest: 1s
Reverse Crunch	2x12 reps	rest: 1s
Leg Raise	2x6 reps	rest: 1s

extra 12 exercises, 42 mins

	4x30 reps	rest: 15s
	2x12 reps	rest: 1s
Weight Plate Pinch	2x10 reps	rest: 1s
	2x15 reps	rest: 1s
	2x10 reps	rest: 1s
Barbell Reverse Curl	2x10 reps	rest: 1s
	2x10 reps	rest: 1s
Barbell Wrist Curl (Palms Down)	2x10 reps	rest: 1s
Barbell Wrist Curl (Palms Up)	2x10 reps	rest: 1s
Cable External Rotation	3x10 reps	rest: 1s
Cable Internal Rotation	3x10 reps	rest: 1s
Machine Reverse Fly	3x5 reps	rest: 1s