We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Strength & Definition Program

GeneralLee

Dec 28th 2017

TRY IT OUT

DOWNLOAD

Strength & Definition Program

DOWNLOADS/VIEWS: 1/366

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Thursday
Saturday

Legs 6 exercises, 1 hr 9 mins

	Barbell Deep Squat	8x5 reps	rest: 180s
	Barbell Romanian Deadlift	4x8 reps	rest: 120s
	Machine Leg Extension	4x10 reps	rest: 60s
	Barbell Standing Calf Raise	3x10 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Ab Draw Leg Slide	3x8 reps	rest: 60s

Chest & Biceps 6 exercises, 1 hr 26 mins

	Barbell Bench Press	8x5 reps	rest: 180s
	Dumbbell Incline Bench Press	4x8 reps	rest: 120s
	Dumbbell Incline Fly	4x8 reps	rest: 60s
	EZ Bar Curl	8x6 reps	rest: 120s
	Dumbbell Alternating Incline Curl	4x8 reps	rest: 60s
	Hanging Leg Raise	3x8 reps	rest: 60s

Delts & Triceps 7 exercises, 1 hr 33 mins

	Barbell Shoulder Press	8x5 reps	rest: 180s
	Dumbbell Lateral Raise	4x8 reps	rest: 120s
	Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
	Cable Front Raise	3x10 reps	rest: 60s
	Barbell Bench Press (Close Grip)	8x8 reps	rest: 120s
	Barbell Tricep Extension	4x10 reps	rest: 60s
	Bench Weighted Decline Crunch	3x8 reps	rest: 60s

Back 6 exercises, 1 hr 13 mins

	Barbell Deadlift	8x5 reps	rest: 180s
	Pull-Up	4x8 reps	rest: 120s
	Barbell Bent-Over Row	4x8 reps	rest: 120s
	Cable Seated Row	3x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	Cable Kneeling Crunch	3x8 reps	rest: 60s

Featured Workout plans

Try one of these professionally designed workout plans

Jefit 5x5 Strength Training Routine

JeFit Strength & Conditioning Plan

Strength Training Maintenance

Mother's Day Routine

Build Mass Routine

The 5/3/1 Strength Program

Dumbbell Strength Workout (Phase 2)

3/7 Method: Strength Machine Only

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101