Katedafit

Jun 30th 2017

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LiveFit Phase 1

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

LiveFit 12week program by Jamie Eason, Phase 1 (weeks 1-4).

Chest and Triceps 6 exercises, 43 mins

Barbell Bench Press	3x6 reps	rest: 120s
Barbell Incline Bench Press	3x6 reps	rest: 120s
Dip	3x8 reps	rest: 60s
Machine Fly	3x6 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

W1-2: Chest & Tri 9 exercises, 1 hr 0 min

W3-4: Legs 8 exercises, 1 hr 51 mins

Elliptical Training	1x1 reps	rest: 60s
Barbell Squat (Wide Stance)	3x10 reps	rest: 60s
Barbell Lunge	3x10 reps	rest: 60s
Barbell Side Split Squat	3x10 reps	rest: 60s
Dumbbell Plie Squat	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Barbell Rocking Standing Calf Raise	3x10 reps	rest: 60s

W1-2: Back & Bi 8 exercises, 1 hr 54 mins

Elliptical Training	1x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Cable Rope Row to Neck	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 60s

W3-4: Back & Bi 9 exercises, 1 hr 56 mins

Elliptical Training	1x1 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s

Back, Biceps, and Forearm 6 exercises, 41 mins

Barbell Deadlift	3x6 reps	rest: 120s
Barbell Bent-Over Row	3x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

W1-2: Legs & Calves 10 exercises, 1 hr 15 mins

W3-4: Chest & Tri 10 exercises, 1 hr 5 mins

Kettlebell Renegade Row	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Tricep Press (Supine)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

W1-2: Shoulders & Abs 7 exercises, 51 mins

Smith Machine Deltoid Row	4x8 reps	rest: 45s
Smith Machine Shrug	4x8 reps	rest: 45s
Dumbbell Seated Side Lateral Raise	4x8 reps	rest: 45s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 45s
Dumbbell Deltoid Raise	4x8 reps	rest: 45s
Dumbbell Rear Deltoid Row	4x8 reps	rest: 45s

Shoulders and Legs 7 exercises, 47 mins

Barbell Squat	3x6 reps	rest: 120s
Barbell Lunge	3x6 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Shoulder Press	3x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s

W3-4: Shoulders & Abs 6 exercises, 52 mins

Cable Cross-Over	4x15 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 45s
Dumbbell Seated Side Lateral Raise	4x15 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x16 reps	rest: 45s
Cable Dual Overhead Curl	4x8 reps	rest: 45s
Cable Shoulder Extension	4x8 reps	rest: 45s

Abs 5 exercises, 35 mins