GZCLP reddit
AdovePun avatar AdovePun
Sep 27th 2017
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GZCLP reddit

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RATING: 77 (FROM 17 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

first and third workouts last rep (As many as possible)


T1 - 5x3, 6x2, 10x1 [3-5 min]
T2 - 3x10, 3x8, 3x6 [2-3 min]
T3 - 15 (Last set as many as possible) [60-90 sec]

Workout A2 (Bench Day)  3 exercises, 38 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

5x3 reps

rest: 180s audio icon
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Barbell Squat exercise demonstration
Barbell Squat

3x10 reps

rest: 120s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x15 reps

rest: 90s audio icon
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Workout B1 (OHP Day)  3 exercises, 38 mins
Barbell Shoulder Press exercise demonstration
Barbell Shoulder Press

5x3 reps

rest: 180s audio icon
add button
Barbell Deadlift exercise demonstration
Barbell Deadlift

3x10 reps

rest: 120s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

3x15 reps

rest: 90s audio icon
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Workout B2 (Deadlift Day)  3 exercises, 38 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

5x3 reps

rest: 180s audio icon
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Dumbbell Seated Shoulder Press exercise demonstration
Dumbbell Seated Shoulder Press

3x10 reps

rest: 120s audio icon
add button
Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

3x15 reps

rest: 90s audio icon
add button

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