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PHUL

Dezmond92

Jan 18th 2018

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PHUL

DOWNLOADS/VIEWS: 60/2833

RATING: 90 (FROM 3 JEFIT MEMBERS)

3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Tuesday
Monday
Thursday
Friday

Power Upper 8 exercises, 59 mins

	Barbell Bench Press	3x5 reps	rest: 90s
	Barbell Incline Bench Press	4x10 reps	rest: 60s
	Barbell Bent-Over Row	4x5 reps	rest: 60s
	Machine Lat Pulldown	4x10 reps	rest: 60s
	Barbell Military Press	3x5 reps	rest: 60s
	Barbell Curl	4x10 reps	rest: 0s
	Cable Shoulder Extension	4x10 reps	rest: 60s
	Cable Rope Face Pull	4x10 reps	rest: 60s

Power Lower 8 exercises, 58 mins

	Barbell Front Squat	3x5 reps	rest: 90s
	Barbell Deadlift	3x5 reps	rest: 90s
	Barbell Glute Bridge	3x5 reps	rest: 60s
	Machine Leg Press	5x15 reps	rest: 60s
	Machine Seated Leg Curl	4x10 reps	rest: 45s
	Machine Calf Raise	4x10 reps	rest: 45s
	Cable Kneeling Crunch	3x12 reps	rest: 0s
	Dumbbell Side Bend	3x8 reps	rest: 60s

Hyper Upper 11 exercises, 1 hr 29 mins

	Barbell Incline Bench Press	4x12 reps	rest: 90s
	Dumbbell Fly	4x12 reps	rest: 45s
	Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
	Cable Seated Row	4x12 reps	rest: 45s
	Dumbbell One-Arm Row	4x12 reps	rest: 30s
	Cable Lateral Raise	4x12 reps	rest: 60s
	Dumbbell Hammer Curl (Cross Body)	4x12 reps	rest: 0s
	Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
	Machine Reverse Fly	4x12 reps	rest: 45s
	Leg Raise	3x15 reps	rest: 0s
	Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 0s

Hyper Lower 9 exercises, 1 hr 17 mins

	Barbell Squat	4x12 reps	rest: 60s
	Barbell Deadlift	4x12 reps	rest: 60s
	Machine Single-Leg Press	4x12 reps	rest: 60s
	Barbell Glute Bridge	4x15 reps	rest: 60s
	Machine Calf Raise	3x12 reps	rest: 60s
	Machine Seated Leg Curl	4x15 reps	rest: 60s
	Machine Seated Calf Raise	3x12 reps	rest: 60s
	Cable Kneeling Crunch	3x8 reps	rest: 60s
	Dumbbell Side Bend	3x8 reps	rest: 60s

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