Get back in shape

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RATING: 83 (FROM 3 JEFIT MEMBERS)

4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shoulders & calves 8 exercises, 50 mins

Arm Circles	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Barbell Seated Calf Raise	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Peroneal Stretch	3x8 reps	rest: 60s
Barbell Seated Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Dumbbell Alternating Bent-Over Reverse Fly	3x8 reps	rest: 60s

Abs & Cardio 8 exercises, 1 hr 43 mins

Chest & Triceps 8 exercises, 1 hr 47 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 60s
Kettlebell Alternating Floor Press	3x8 reps	rest: 60s
Hanging Pike	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Back & Biceps 9 exercises, 1 hr 51 mins

Stability Ball Back Extension	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Dynamic Back Stretch	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Kneeling Side Bend	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Quads & Hamis 7 exercises, 1 hr 40 mins