joshuau

Sep 7th 2022

TRY IT OUT

DOWNLOAD

? Ooh La La (Byrd workout plan)

DOWNLOADS/VIEWS: 0/192

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Not for the weak. specialized for training. Will get you right for all seasons. so get ready to get pumped up.

Workout Day #1 7 exercises, 1 hr 10 mins

Barbell Squat	6x12 reps	rest: 45s
Machine Leg Press	4x20 reps	rest: 45s
Machine Seated Leg Curl	4x12 reps	rest: 45s
Barbell Lunge	3x12 reps	rest: 45s
Smith Machine Stiff-Leg Deadlift	6x8 reps	rest: 45s
Machine Calf Raise	4x25 reps	rest: 30s
Kettlebell Goblet Squat	4x12 reps	rest: 45s

Workout Day #2 7 exercises, 1 hr 5 mins

Barbell Bench Press (Wide Grip)	4x12 reps	rest: 45s
Barbell Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Bench Press	4x6 reps	rest: 45s
Dumbbell Fly	4x20 reps	rest: 45s
Cable Shoulder Extension	4x15 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	4x15 reps	rest: 45s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 45s

Workout Day #3 8 exercises, 1 hr 12 mins

Cable Rope Seated Row	5x4 reps	rest: 45s
Barbell Romanian Deadlift From Deficit	6x6 reps	rest: 45s
Barbell Rack Pull	4x6 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 45s
Dumbbell Pullover	5x12 reps	rest: 45s
Dumbbell Alternating Incline Curl	4x12 reps	rest: 45s
Dumbbell Preacher Curl	4x8 reps	rest: 45s
Pull-Up	5x12 reps	rest: 45s

Workout Day #4 13 exercises, 1 hr 27 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Barbell Decline Bench Press	3x8 reps	rest: 45s
Dumbbell Incline Fly	3x12 reps	rest: 45s
Dumbbell Decline Bench Press	3x12 reps	rest: 45s
Barbell Skull Crusher (Reverse Grip)	4x6 reps	rest: 45s
Machine Dip	4x6 reps	rest: 45s
EZ Bar Curl	3x12 reps	rest: 45s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 45s
EZ Bar Preacher Curl (Reverse Grip)	3x8 reps	rest: 45s
Pull-Up	3x10 reps	rest: 45s
Kettlebell Military Press	4x8 reps	rest: 45s
Dumbbell Seated Dublin Press	4x8 reps	rest: 45s
Dumbbell Seated Arnold Press	4x8 reps	rest: 45s

Workout Day #5 4 exercises, 32 mins

Barbell Military Press	4x6 reps	rest: 45s
Dumbbell Lateral Raise	3x20 reps	rest: 45s
Dumbbell Seated Arnold Press	4x10 reps	rest: 45s
Weight Plate Front Raise	4x15 reps	rest: 45s

Workout Day #6 6 exercises, 57 mins