mcdouc

Feb 3rd 2017

TRY IT OUT

DOWNLOAD

M33

DOWNLOADS/VIEWS: 5/546

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 Arms 10 exercises, 49 mins

Preacher Curl Machine	5x20,15,12,10,8 reps	rest: 60s
EZ Bar Close Grip Curl	4x20,15,12,10 reps	rest: 60s
Barbell Curl	3x20,15,12 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	3x20,15,12 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x20,15,12 reps	rest: 45s
Cable Shoulder Extension	5x20,15,12,10,8 reps	rest: 45s
EZ Bar Tricep Extension	4x20,15,12,10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x20,15,12 reps	rest: 60s
Machine Dip	3x20,15,12 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x20,15,12 reps	rest: 40s

Day 2 Legs 10 exercises, 54 mins

day 3 calves and chest 10 exercises, 54 mins

Machine Seated Calf Raise	5x20,15,12,10,8 reps	rest: 45s
Barbell Standing Calf Raise	4x20,15,12,10 reps	rest: 45s
Machine Calf Raise	3x20,15,12 reps	rest: 45s
Barbell Seated Calf Raise	3x20,15,12 reps	rest: 45s
Machine Calf Raise	3x20,15,12 reps	rest: 45s
Dumbbell Incline Bench Press	5x20,15,12,10,8 reps	rest: 60s
Dumbbell Fly	4x20 reps	rest: 25s
Barbell Bench Press	3x20,15,12 reps	rest: 60s
Barbell Incline Bench Press	3x20,15,12 reps	rest: 60s
Dumbbell Bench Press	3x20,15,15 reps	rest: 60s

Day 4 And & Back 10 exercises, 49 mins

Reverse Crunch	5x20,15,12,10,8 reps	rest: 45s
Stability Ball Crunch	4x20,15,12,10 reps	rest: 45s
Weighted Crunch	3x20,15,12 reps	rest: 45s
Parallel Bar Hip Raise	3x20,15,12 reps	rest: 30s
Decline Crunch	3x20,15,12 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	5x20,15,12,10,8 reps	rest: 60s
Barbell Bent-Over Row	4x20,15,12,10 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x20,15,12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x20,15,12 reps	rest: 60s
Barbell Deadlift	3x20,15,12 reps	rest: 90s

Day 5 Shoulders 10 exercises, 51 mins

Dumbbell Lateral Raise	5x20,15,12,10,8 reps	rest: 60s
Barbell Shoulder Press	4x20,15,12,10 reps	rest: 60s
Barbell Military Press	3x20,15,12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x20,15,12 reps	rest: 60s
Dumbbell Alternating Lateral Raise	3x20,15,12 reps	rest: 60s
Dumbbell Shoulder Shrug	5x20,15,12,10,8 reps	rest: 45s
Barbell Shrug	4x20,18,15,10 reps	rest: 60s
Smith Machine Shrug	3x20,18,12 reps	rest: 60s
Barbell Snatch Shrug	3x20,15,12 reps	rest: 45s
Dumbbell Upright Row	3x20,15,12 reps	rest: 60s