Fitness - lean and large

DOWNLOADS/VIEWS: 125/8895

RATING: 96 (FROM 3 JEFIT MEMBERS)

3 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Usually pauses between series and exercises are 2 minutes.

The training cycle is 2+1, if it is harder week, then the third week should include recovery training.

Tuesday
Thursday
Saturday
Sunday

Back and abs 8 exercises, 1 hr 31 mins

Treadmill Running	0x0 reps	rest: 17s
Pull-Up	4x10 reps	rest: 120s
Cable Rear Pulldown (Wide Grip)	4x8 reps	rest: 120s
Cable Shoulder Extension	4x10 reps	rest: 120s
Cable Rope Seated Row	4x8 reps	rest: 120s
Back Hyperextension	4x10 reps	rest: 90s
Stability Ball Crunch	3x15 reps	rest: 60s
Hanging Knee Raise	3x10 reps	rest: 60s

Chest and arms 9 exercises, 1 hr 32 mins

Treadmill Running	0x0 reps	rest: 17s
Barbell Bench Press	3x10 reps	rest: 120s
Dumbbell Bench Press	2x8 reps	rest: 120s
Dumbbell Incline Fly	2x10 reps	rest: 120s
Dip	3x12 reps	rest: 120s
EZ Bar Tricep Extension	3x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 120s
Barbell Curl	3x10 reps	rest: 120s
Cable One-Arm Bicep Curl	3x8 reps	rest: 120s

Shoulders 10 exercises, 1 hr 24 mins

Treadmill Running	0x0 reps	rest: 17s
Shoulder Circles	2x30 reps	rest: 10s
Cable External Rotation	1x20 reps	rest: 10s
Cable Internal Rotation	1x20 reps	rest: 10s
	3x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 120s
Barbell Front Raise	3x10 reps	rest: 120s
Dumbbell Lateral Raise	3x8 reps	rest: 120s
Cable Reverse Fly	3x8 reps	rest: 120s
Forearm Plank with Hip Abduction	3x8 reps	rest: 60s

Legs and abs 8 exercises, 1 hr 13 mins

Treadmill Running	0x0 reps	rest: 17s
Barbell Squat	3x8 reps	rest: 120s
Machine Leg Press	3x10 reps	rest: 120s
Machine Seated Leg Curl	4x6 reps	rest: 120s
Calf Press On Leg Press	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Plank	2x8 reps	rest: 60s
Side Plank	2x8 reps	rest: 60s