osama.tarsha

Jul 24th 2017

TRY IT OUT

DOWNLOAD

July Impact

DOWNLOADS/VIEWS: 0/486

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 21 exercises, 3 hrs 35 mins

Barbell Bench Press	6x15 reps	rest: 45s
Barbell Bench Press (Wide Grip)	6x15 reps	rest: 45s
Barbell Incline Bench Press	4x15 reps	rest: 45s
Dumbbell Incline Bench Press	4x15 reps	rest: 45s
Dumbbell Bench Press	4x15 reps	rest: 45s
Machine Fly	4x15 reps	rest: 45s
Dumbbell Decline Bench Press	4x15 reps	rest: 45s
Dumbbell Pullover	4x15 reps	rest: 45s
Dumbbell Decline Fly	4x15 reps	rest: 45s
Dumbbell Incline Fly With A Twist	4x15 reps	rest: 45s
Single-Leg Push-Up	4x15 reps	rest: 45s
Barbell Decline Pullover	4x15 reps	rest: 45s
Dumbbell Fly (Stability Ball)	4x15 reps	rest: 45s
Dynamic Chest Stretch	4x15 reps	rest: 45s
Leverage Incline Chest Press	4x15 reps	rest: 45s
Dumbbell Pullover on Stability Ball	4x15 reps	rest: 45s
Dumbbell Pullover	4x15 reps	rest: 45s
Dumbbell Around the World	4x15 reps	rest: 45s
Cable Seated Crunch	4x15 reps	rest: 45s
Cable Kneeling Crunch	4x15 reps	rest: 45s
Band Cross-Over	4x15 reps	rest: 45s

Biceps & Abs 24 exercises, 3 hrs 50 mins

Barbell Curl	5x15 reps	rest: 45s
Dumbbell Alternating Hammer Curl	5x15 reps	rest: 45s
Dumbbell Incline Curl	4x15 reps	rest: 45s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 45s
Dumbbell Concentration Curl	4x15 reps	rest: 45s
Dumbbell Bicep Curl	4x15 reps	rest: 45s
Cable Bicep Curl (Close Grip)	4x15 reps	rest: 45s
Dumbbell One-Arm Hammer Curl	4x15 reps	rest: 45s
Cable Bicep Curl (Supine Close Grip)	4x15 reps	rest: 45s
Cable Squat Curl	4x15 reps	rest: 45s
Cable One-Arm Concentration Curl	4x15 reps	rest: 45s
Dumbbell Alternating Preacher Curl	4x15 reps	rest: 45s
Decline Crunch	4x15 reps	rest: 45s
Cable Kneeling Crunch	4x15 reps	rest: 45s
Stability Ball Crunch	4x15 reps	rest: 45s
Dumbbell Side Bend	4x15 reps	rest: 45s
Barbell Seated Twist	4x15 reps	rest: 45s
Kettlebell Figure Eight	4x15 reps	rest: 45s
Cable Judo Flip	4x15 reps	rest: 45s
Barbell Ab Rollout	4x15 reps	rest: 45s
Rotational Crunch	4x15 reps	rest: 45s
Decline Bench Leg Raise with Hip Thrust	4x15 reps	rest: 45s
Reverse Crunch	4x15 reps	rest: 45s
Double Leg Stretch	4x15 reps	rest: 45s

Cardio 4 exercises, 3 hrs 6 mins

Back & Triceps 21 exercises, 3 hrs 20 mins

Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 45s
Barbell Deadlift	4x15 reps	rest: 45s
Cable Seated Row	4x15 reps	rest: 45s
Dumbbell One-Arm Row	4x15 reps	rest: 45s
Dumbbell Bent-Over Row	4x15 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	4x15 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	4x15 reps	rest: 45s
Cable V Bar Pulldown	4x15 reps	rest: 45s
Cable Shoulder Extension	4x15 reps	rest: 45s
Dumbbell Deadlift	4x15 reps	rest: 45s
Barbell Pullover	4x15 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 45s
Dumbbell Tricep Extension	4x15 reps	rest: 45s
Bench Dip	4x15 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	4x15 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	4x15 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	4x15 reps	rest: 45s
Dumbbell One-Arm Tricep Extension	4x15 reps	rest: 45s
Barbell Tricep Extension (Supine)	4x15 reps	rest: 45s
Dumbbell One-Arm Row (Reverse Grip)	4x15 reps	rest: 45s
Cable V-Bar Row	4x15 reps	rest: 45s

Shoulders & Arms & Abs 27 exercises, 4 hrs 0 min

Dumbbell Lateral Raise	4x15 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 45s
Barbell Shoulder Press	4x15 reps	rest: 45s
Barbell Shrug	4x15 reps	rest: 45s
Dumbbell Shoulder Shrug	4x15 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x15 reps	rest: 45s
Dumbbell Seated Arnold Press	4x15 reps	rest: 45s
Barbell Upright Row	4x15 reps	rest: 45s
Dumbbell Bent-Over Raise	4x15 reps	rest: 45s
Dumbbell Upright Row	4x15 reps	rest: 45s
Dumbbell Front Raise	4x15 reps	rest: 45s
Dumbbell Seated Alternating Arnold Press	4x15 reps	rest: 45s
Barbell Wrist Curl (Posterior)	4x15 reps	rest: 45s
Dumbbell Wrist Curl (Palms Up)	4x15 reps	rest: 45s
Dumbbell Wrist Curl (Palms Down)	4x15 reps	rest: 45s
Barbell Wrist Curl (Palms Up)	4x15 reps	rest: 45s
Weight Plate Pinch	4x15 reps	rest: 45s
Cable Reverse Curl	4x15 reps	rest: 45s
Cable Kneeling Crunch	4x15 reps	rest: 45s
Bench Weighted Decline Crunch	4x15 reps	rest: 45s
Dumbbell Side Bend	4x15 reps	rest: 45s
Frog Sit-Up	4x15 reps	rest: 45s
Knee to Chest to Leg Raise	4x15 reps	rest: 45s
Cable One-Arm Side Bend	4x15 reps	rest: 45s
Cable Judo Flip	4x15 reps	rest: 45s
Cable Decline Pullover	4x15 reps	rest: 45s
Cable Incline Pulldown (Supine)	4x15 reps	rest: 45s

Fitness Blender 3 exercises, 2 hrs 19 mins

Legs 19 exercises, 2 hrs 52 mins