gabrielbarbosa5's 3 Day Plan

DOWNLOADS/VIEWS: 0/51

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

3-day training - back/triceps/abs - chest/shoulders/biceps - legs/calves 1 2 3 1 2 3 rest . . . . . . .

shoulders, chest and bíceps 8 exercises, 1 hr 59 mins

Machine Fly	4x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Preacher Curl Machine	4x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

back, triceps 9 exercises, 2 hrs 2 mins

Cable Seated Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Dumbbell Seated Tricep Press	4x8 reps	rest: 60s
Leg Raise	4x8 reps	rest: 60s
Crunch	4x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

legs and calfs 8 exercises, 1 hr 4 mins

Machine Leg Extension	4x8 reps	rest: 60s
Smith Machine Squat	4x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Machine Calf Raise	4x8 reps	rest: 60s