The one

DOWNLOADS/VIEWS: 1/424

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest, Back & Abs 11 exercises, 57 mins

Push-Up	1x20 reps	rest: 60s
Pull-Up	1x10 reps	rest: 60s
Push-Up (Close Hand)	1x20 reps	rest: 60s
Chin-Up	1x10 reps	rest: 60s
Push-Up (Wide Hand)	1x20 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	1x10 reps	rest: 60s
Dumbbell Bench Press	2x8 reps	rest: 60s
Dumbbell Bent-Over Row	2x8 reps	rest: 60s
Dumbbell Fly	2x8 reps	rest: 60s
Dumbbell One-Arm Row	2x8 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 15s

Cardio 2 exercises, 43 mins

	Elliptical Training	0x0 reps	rest: 20s
	Stationary Bike	0x0 reps	rest: 20s

Shoulders, Arms & Abs 10 exercises, 1 hr 15 mins

Dumbbell Seated Alternating Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Seated Bicep Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Rotational Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 15s

Cardio 2 exercises, 43 mins

	Elliptical Training	0x0 reps	rest: 20s
	Stationary Bike	0x0 reps	rest: 20s

Legs & Back 8 exercises, 1 hr 2 mins

Bodyweight Lunge	3x8 reps	rest: 60s
Prisoner Squat	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Dumbbell Single-Leg Calf Raise	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 15s