hastings2015

Dec 18th 2017

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Modern Physique

DOWNLOADS/VIEWS: 10/1466

RATING: 87 (FROM 2 JEFIT MEMBERS)

4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Body and Cardio 9 exercises, 1 hr 20 mins

Barbell Bench Press (Close Grip)	5x4 reps	rest: 60s
Cable Rope Face Pull	5x10 reps	rest: 60s
Chin-Up	5x4 reps	rest: 60s
Barbell Push Press Behind the Neck	5x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Barbell Shoulder Press	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Treadmill Running	0x8 reps	rest: 10s

Legs 7 exercises, 52 mins

Abs and Cardio 10 exercises, 1 hr 40 mins

Cable Upward Chop	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Sit-Up	3x15 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x10 reps	rest: 60s
Bench Leg Raise (Supine)	3x20 reps	rest: 60s
Stability Ball Crunch	3x30 reps	rest: 60s
Elliptical Training	0x8 reps	rest: 30s

Upper Body and Cardio 13 exercises, 1 hr 57 mins

Barbell Bench Press (Close Grip)	3x20 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
Pull-Up	3x15 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x15 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Stationary Bike	0x8 reps	rest: 20s

Legs and Plyo 8 exercises, 1 hr 7 mins