chulaka1986

Mar 20th 2017

TRY IT OUT

DOWNLOAD

New Workout

DOWNLOADS/VIEWS: 0/482

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 8 exercises, 1 hr 13 mins

Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Dumbbell Pullover	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
	4x10 reps	rest: 60s

Shoulders 6 exercises, 53 mins

Barbell Shoulder Press	4x10 reps	rest: 60s
Barbell Military Press (Seated)	4x10 reps	rest: 60s
Barbell Upright Row	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Alternating Front Raise	4x10 reps	rest: 60s
Dumbbell Bent-Over Raise	4x10 reps	rest: 60s

Arms 7 exercises, 1 hr 2 mins

Dumbbell Seated Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
	4x10 reps	rest: 60s

Back 7 exercises, 1 hr 32 mins

Barbell Bent-Over Row	4x10 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	4x50 reps	rest: 60s
Machine Assisted Pull-Up	4x50 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x10 reps	rest: 60s
Cable Rope Seated Row	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s

Legs 7 exercises, 1 hr 2 mins

Abs 6 exercises, 48 mins