richaremor

Mar 22nd 2023

TRY IT OUT

DOWNLOAD

Richaremor WorkOut

DOWNLOADS/VIEWS: 0/46

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Fitness challenge to improve your endurance and tone your body. you can add it to your workout plan or do this plan alone, whatever the decision, it will definitely be a challenge ?

cardio madness 27 exercises, 2 hrs 11 mins

	8x30 reps • 30s	rest: 10s
	2x10 reps • 60s	rest: 0s
Plank	2x8 reps • 60s	rest: 45s
	2x0 reps • 45s	rest: 60s
Smith Machine Shoulder Press	4x10,8,6,5 reps • 60s	rest: 60s
Dumbbell Lateral Raise	4x10 reps • 60s	rest: 5s
Cable Upright Row	4x10 reps • 60s	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps • 60s	rest: 5s
Cable Lateral Raise	3x10 reps • 60s	rest: 60s
Dumbbell Lateral Raise	4x10 reps • 60s	rest: 5s
Cable Front Raise	4x10 reps • 60s	rest: 60s
Cable Reverse Fly	3x12 reps • 60s	rest: 5s
Leverage Machine Shrug	3x10 reps • 60s	rest: 5s
Cable Rope Face Pull	3x10 reps • 60s	rest: 5s
Dumbbell Concentration Curl	3x10 reps • 60s	rest: 5s
Cable Shoulder Extension	3x10 reps • 60s	rest: 60s
Machine Bicep Curl	4x21 reps • 60s	rest: 5s
Cable Tricep Kickback	4x10 reps • 60s	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x10 reps • 60s	rest: 5s
Barbell Bench Press (Close Grip)	3x10 reps • 60s	rest: 5s
Dumbbell Hammer Curl (Cross Body)	3x10 reps • 60s	rest: 60s
EZ Bar Curl	3x10 reps • 60s	rest: 5s
Cable Tricep Pushdown (Rope)	3x10 reps • 60s	rest: 60s
Dumbbell Tricep Extension	3x12 reps • 45s	rest: 5s
Barbell Kneeling Wrist Curl (Palms Down)	3x10 reps • 60s	rest: 5s
Barbell Kneeling Wrist Curl (Palms Up)	3x10 reps • 60s	rest: 60s
Bench Push-Up	1x10 reps • 60s	rest: 60s

killer legs while building those arms 17 exercises, 3 hrs 9 mins

Decline Crunch	3x10 reps • 60s	rest: 60s
Barbell Squat	10x10 reps • 60s	rest: 10s
Calf Press On Leg Press	10x10 reps • 60s	rest: 15s
Cable Tricep Kickback	10x20 reps • 60s	rest: 120s
Machine Bicep Curl	5x21 reps • 60s	rest: 120s
Dumbbell Stiff-Leg Deadlift	10x10 reps • 60s	rest: 10s
EZ Bar Decline Close Grip Skull Crusher	5x10 reps • 60s	rest: 10s
Barbell Bench Press (Close Grip)	5x10 reps • 60s	rest: 120s
Dumbbell Hammer Curl (Cross Body)	5x10 reps • 60s	rest: 120s
Machine Seated Leg Curl	10x10 reps • 60s	rest: 5s
EZ Bar Curl	5x10 reps • 60s	rest: 5s
Barbell Kneeling Wrist Curl (Palms Up)	5x10 reps • 60s	rest: 60s
Machine Leg Extension	5x10 reps • 60s	rest: 5s
Dumbbell Tricep Extension	5x10 reps • 45s	rest: 5s
Barbell Kneeling Wrist Curl (Palms Down)	5x10 reps • 60s	rest: 60s
Dumbbell Lunge	3x10 reps • 60s	rest: 60s
Machine Seated Calf Raise	3x10 reps • 60s	rest: 60s

killer legs whole building those arms 30 exercises, 4 hrs 0 min

Elliptical Training	1x0 reps • 60s	rest: 60s
Dumbbell Plie Squat	3x10 reps • 60s	rest: 10s
Kettlebell Goblet Squat	3x10 reps • 60s	rest: 60s
Machine Leg Press	3x10 reps • 60s	rest: 5s
Barbell Lunge	3x10 reps • 60s	rest: 60s
Machine Leg Extension	3x10 reps • 60s	rest: 5s
Machine Seated Leg Curl	3x10 reps • 60s	rest: 60s
Barbell Bench Press	3x10 reps • 60s	rest: 60s
	8x10 reps • 30s	rest: 10s
Barbell Squat	10x15,10,5,5,5,5 reps • 60s	rest: 10s
Calf Press On Leg Press	10x10 reps • 60s	rest: 15s
Dumbbell Seated Tricep Press	3x10 reps • 60s	rest: 60s
Machine Bicep Curl	10x21 reps • 60s	rest: 120s
Dumbbell Stiff-Leg Deadlift	10x10 reps • 60s	rest: 10s
EZ Bar Decline Close Grip Skull Crusher	5x10 reps • 60s	rest: 10s
Barbell Bench Press (Close Grip)	5x10 reps • 60s	rest: 120s
Dumbbell Hammer Curl (Cross Body)	5x10 reps • 60s	rest: 120s
Machine Seated Leg Curl	10x10 reps • 60s	rest: 5s
EZ Bar Curl	5x10 reps • 60s	rest: 5s
Barbell Kneeling Wrist Curl (Palms Up)	5x10 reps • 60s	rest: 60s
Machine Leg Extension	5x10 reps • 60s	rest: 5s
Dumbbell Tricep Extension	5x10 reps • 45s	rest: 5s
Barbell Kneeling Wrist Curl (Palms Down)	5x10 reps • 60s	rest: 60s
Dumbbell Lunge	3x10 reps • 60s	rest: 60s
Machine Seated Calf Raise	3x10 reps • 60s	rest: 60s
Dumbbell Side Bend	3x10 reps • 60s	rest: 60s
Weight Plate Russian Twist	3x10 reps • 60s	rest: 60s
Decline Crunch	3x10 reps • 60s	rest: 60s
Hanging Knee Raise	3x10 reps • 60s	rest: 60s
Cable Kneeling Crunch	3x10 reps • 60s	rest: 60s

easy 11 exercises, 1 hr 39 mins

	10x15 reps • 60s	rest: 5s
Weighted Pull-Up	10x12 reps • 60s	rest: 5s
Weighted Tricep Dip	10x12 reps • 60s	rest: 5s
Machine Calf Press	10x20 reps • 60s	rest: 5s
Weighted Side Bend	10x20 reps • 60s	rest: 5s
Seated Leg Tuck	10x15 reps • 60s	rest: 60s
Cable Kneeling Crunch	3x10 reps • 60s	rest: 5s
Weight Plate Russian Twist	3x10 reps • 60s	rest: 5s
Decline Crunch	3x10 reps • 60s	rest: 5s
Cable Pallof Press with Rotation	3x10 reps • 60s	rest: 5s
Air Bike	3x10 reps • 60s	rest: 60s

weighted legs 14 exercises, 1 hr 2 mins

Elliptical Training	1x0 reps • 300s	rest: 60s
Leg Swing	2x20 reps • 40s	rest: 5s
Barbell Squat	5x10,5,3,2,1 reps • 60s	rest: 5s
Machine Calf Press	5x15 reps • 60s	rest: 60s
Barbell Squat	1x5 reps • 60s	rest: 5s
Machine Calf Press	1x15 reps • 60s	rest: 60s
	2x5 reps • 60s	rest: 5s
Machine Calf Press	2x15 reps • 60s	rest: 60s
Barbell Romanian Deadlift	3x10 reps • 60s	rest: 60s
Dumbbell Walking Lunge	2x20 reps • 60s	rest: 10s
Barbell Standing Calf Raise	2x15 reps • 60s	rest: 60s
Machine Seated Leg Curl	3x12 reps • 60s	rest: 10s
Machine Leg Extension	3x12 reps • 60s	rest: 60s
Weighted Crunch	3x10 reps • 60s	rest: 60s

chest+back 15 exercises, 1 hr 29 mins

Barbell Bench Press	4x10 reps • 60s	rest: 10s
Pull-Up	4x10 reps • 60s	rest: 60s
Barbell Incline Bench Press	4x10 reps • 60s	rest: 10s
T Bar Row	4x10 reps • 60s	rest: 60s
Cable Seated Row	4x10 reps • 60s	rest: 60s
Dumbbell Fly	4x10 reps • 60s	rest: 60s
Dumbbell Pullover	4x10 reps • 60s	rest: 10s
Dip	4x10 reps • 60s	rest: 60s
Cable Shoulder Extension	3x10 reps • 60s	rest: 60s
Cable Kneeling Crunch	3x10 reps • 60s	rest: 5s
Decline Crunch	3x10 reps • 60s	rest: 5s
Weight Plate Russian Twist	3x10 reps • 60s	rest: 5s
Weighted Crunch	3x10 reps • 60s	rest: 5s
Air Bike	3x10 reps • 60s	rest: 60s
Decline Crunch	3x10 reps • 60s	rest: 60s