Jgallagher0408

Sep 11th 2017

TRY IT OUT

DOWNLOAD

SYLL Prep

DOWNLOADS/VIEWS: 3/552

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

A custom workout plan devised for myself and a partner

Arms II 9 exercises, 1 hr 27 mins

Barbell Curl	5x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x8 reps	rest: 60s
Dumbbell Spider Curl	5x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	5x8 reps	rest: 60s
Dumbbell Hammer Curl	5x8 reps	rest: 60s
Dumbbell Tricep Extension	5x8 reps	rest: 60s
Dip	5x8 reps	rest: 60s
Barbell Preacher Curl	5x8 reps	rest: 60s

Back I 7 exercises, 1 hr 10 mins

Pull-Up	5x5 reps	rest: 60s
Barbell Bent-Over Row	5x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x8 reps	rest: 60s
Cable Seated Row	4x20 reps	rest: 60s
Barbell Pullover	4x20 reps	rest: 60s
T Bar Row	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s

Back Pump 5 exercises, 25 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 0s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 0s
Cable Elevated Row	4x10 reps	rest: 0s
	4x10 reps	rest: 0s
	4x10 reps	rest: 60s

Chest 1 6 exercises, 57 mins

Chest heavy 6 exercises, 53 mins

Barbell Bench Press	5x5 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Machine Bench Press	4x10 reps	rest: 60s
Push-Up	4x10 reps	rest: 60s

HI IT Cardio 0 exercises, 0 min

HIIT 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

HIIT Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Legs 1 6 exercises, 55 mins

Legs II 5 exercises, 45 mins

Shoulders I 9 exercises, 1 hr 33 mins

Barbell Push Press	5x20 reps	rest: 0s
Dumbbell Lateral Raise	5x20 reps	rest: 0s
Dumbbell Front Raise	5x20 reps	rest: 60s
	5x20 reps	rest: 0s
Dumbbell Lateral Raise (Prone)	5x20 reps	rest: 0s
Dumbbell Shoulder Shrug	5x20 reps	rest: 0s
Barbell Push Press	5x20 reps	rest: 0s
Dumbbell Lateral Raise	5x20 reps	rest: 0s
Dumbbell One-Arm Front Raise	5x20 reps	rest: 0s

Shoulders II 7 exercises, 1 hr 1 min