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Power/Hyper 12 week

Scistra

Feb 28th 2018

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Power/Hyper 12 week

DOWNLOADS/VIEWS: 7/787

RATING: 88 (FROM 2 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

Strength & Hypertrophy Session

Day 1
Day 2
Day 3
Day 4

UPPER POWER 7 exercises, 1 hr 14 mins

	Barbell Bench Press	4x5 reps	rest: 120s
	Dumbbell Incline Bench Press	4x8 reps	rest: 120s
	Barbell Bent-Over Row	4x5 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 120s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
	EZ Bar Curl	3x10 reps	rest: 90s
	EZ Bar Decline Close Grip Skull Crusher	3x10 reps	rest: 90s

LOWER POWER 5 exercises, 1 hr 3 mins

	Barbell Squat	4x5 reps	rest: 120s
	Barbell Clean Deadlift	4x5 reps	rest: 120s
	Machine Leg Press	5x10 reps	rest: 120s
	Machine Seated Leg Curl	4x10 reps	rest: 120s
	Machine Seated Calf Raise	4x10 reps	rest: 120s

UPPER HYPER 7 exercises, 53 mins

	Barbell Incline Bench Press	3x12 reps	rest: 60s
	Dumbbell Fly	3x12 reps	rest: 60s
	Cable Seated Row	3x12 reps	rest: 60s
	Dumbbell One-Arm Row	3x12 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 60s
	Dumbbell Incline Curl	3x12 reps	rest: 60s
	Cable Shoulder Extension	3x12 reps	rest: 60s

LOWER HYPER 6 exercises, 45 mins

	Barbell Front Squat	3x12 reps	rest: 60s
	Dumbbell Lunge	3x12 reps	rest: 60s
	Machine Leg Extension	3x12 reps	rest: 60s
	Machine Seated Leg Curl	3x12 reps	rest: 60s
	Machine Seated Calf Raise	3x12 reps	rest: 60s
	Barbell Standing Calf Raise	3x12 reps	rest: 60s

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