ArianIcaza

Sep 18th 2017

TRY IT OUT

DOWNLOAD

Coach Ickys Exercise plan

DOWNLOADS/VIEWS: 1/395

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Put out.

Chestys 17 exercises, 1 hr 47 mins

Barbell Bench Press	4x8 reps	rest: 30s
Barbell Bench Press (Wide Grip)	4x8 reps	rest: 30s
Barbell Reverse Bench Press (Wide Grip)	4x8 reps	rest: 30s
Barbell Incline Bench Press	4x8 reps	rest: 30s
Barbell Incline Bench Press (Reverse Grip)	4x8 reps	rest: 30s
Barbell Decline Bench Press	4x8 reps	rest: 30s
Barbell Decline Bench Press (Reverse Grip)	4x8 reps	rest: 30s
Cable Cross-Over	4x8 reps	rest: 30s
Cable Straight Arm Crossover	4x8 reps	rest: 30s
Cable Mid Chest Crossover	4x8 reps	rest: 30s
Cable Upper Chest Crossover	4x8 reps	rest: 30s
Cable Lower Chest Raise	4x8 reps	rest: 30s
Dumbbell Incline Bench Press (Palms in)	4x8 reps	rest: 30s
Dumbbell Incline Fly With A Twist	4x8 reps	rest: 30s
Leverage Decline Chest Press	4x8 reps	rest: 30s
Leverage Incline Chest Press	4x8 reps	rest: 30s
Machine Fly	4x8 reps	rest: 30s

Backsies 19 exercises, 1 hr 56 mins

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	4x8 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	4x8 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	4x8 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	4x8 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 30s
Cable V Bar Pulldown	4x8 reps	rest: 30s
Cable One-Arm Seated Row	4x8 reps	rest: 30s
Cable Seated Row	4x8 reps	rest: 30s
Cable Rope Seated Row	4x8 reps	rest: 30s
Cable Rope Seated Crossover Row	4x8 reps	rest: 30s
Cable Shoulder Extension	4x8 reps	rest: 30s
Barbell Deadlift	4x8 reps	rest: 30s
Barbell Bent-Over Row (Reverse Grip)	4x8 reps	rest: 30s
T Bar Row	4x8 reps	rest: 30s
Machine Lat Pulldown	4x8 reps	rest: 30s
Leverage Machine Iso Row	4x8 reps	rest: 30s
Dumbbell Prone Incline Shrug	4x8 reps	rest: 30s
Leverage Machine High Row	4x8 reps	rest: 30s

Boulders 31 exercises, 4 hrs 0 min

Barbell Upright Row	4x8 reps	rest: 60s
Barbell Military Press	4x8 reps	rest: 60s
Barbell Front Raise	4x8 reps	rest: 60s
Barbell Behind the Back Shrug	4x8 reps	rest: 60s
Cable Upright Row	4x8 reps	rest: 60s
Cable Seated Row to Neck	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Dumbbell Shoulder Press	4x8 reps	rest: 60s
Dumbbell Bent-Over Raise	4x8 reps	rest: 60s
Dumbbell Upright Row	4x8 reps	rest: 60s
Dumbbell Reverse Fly	4x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x8 reps	rest: 60s
Dumbbell Front Raise	4x8 reps	rest: 60s
Dumbbell Upright Row	4x8 reps	rest: 60s
Dumbbell Alternating Front Raise	4x8 reps	rest: 60s
Dumbbell Cuban Press	4x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	4x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x8 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	4x8 reps	rest: 60s
Dumbbell Incline Shoulder Raise	4x8 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press	4x8 reps	rest: 60s
Dumbbell Hammer Shoulder Press	4x8 reps	rest: 60s
Dumbbell Seated Dublin Press	4x8 reps	rest: 60s
Dumbbell Seated Alternating Front Raise	4x8 reps	rest: 60s
Dumbbell One-Arm Press (Palms In)	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Leverage Shoulder Press	4x8 reps	rest: 60s

The Guns 16 exercises, 1 hr 43 mins

Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Reverse Wrist Curl	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl (Neutral Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s

Leggies 14 exercises, 1 hr 36 mins

Barbell Deep Squat	4x8 reps	rest: 40s
Barbell Bench Squat	4x8 reps	rest: 40s
Barbell Front Squat	4x8 reps	rest: 40s
Barbell Standing Calf Raise	4x8 reps	rest: 40s
Machine Single-Leg Extension	4x8 reps	rest: 40s
Machine Leg Extension	4x8 reps	rest: 40s
Machine Single-Leg Press	4x8 reps	rest: 40s
Machine Leg Press	4x8 reps	rest: 40s
Machine Leg Press (Wide Stance)	4x8 reps	rest: 40s
Machine Leg Press (Narrow Stance)	4x8 reps	rest: 40s
Machine Single-Leg Calf Press	4x8 reps	rest: 40s
Calf Press On Leg Press	4x8 reps	rest: 40s
Machine Single-Leg Curl	4x8 reps	rest: 40s
Machine Seated Calf Raise	4x8 reps	rest: 40s

Don't be a bitch. Start day 1 0 exercises, 0 min

Abs 12 exercises, 1 hr 34 mins