Corndog701

Mar 7th 2018

TRY IT OUT

DOWNLOAD

Spring 2018

DOWNLOADS/VIEWS: 0/234

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest/Abs 1 10 exercises, 54 mins

Barbell Bench Press	2x12 reps	rest: 60s
Cable Reverse Crunch	2x12 reps	rest: 60s
Cable Incline Fly	2x12 reps	rest: 60s
Dumbbell Side Bend	2x12 reps	rest: 60s
Cable Mid Chest Crossover	2x12 reps	rest: 60s
	2x12 reps	rest: 60s
Dumbbell Decline Bench Press	2x12 reps	rest: 60s
Abdominal Pendulum	2x12 reps	rest: 60s
Dumbbell Around the World	2x12 reps	rest: 60s
Stability Ball Pull-In	2x12 reps	rest: 60s

Arms/Legs 1 12 exercises, 1 hr 7 mins

EZ Bar Curl	2x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x12 reps	rest: 60s
Barbell Squat	2x12 reps	rest: 60s
Cable Rope Hammer Curl	2x12 reps	rest: 60s
Cable Low Tricep Extension (Supine)	2x12 reps	rest: 60s
Cable Standing Leg Curl	2x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	2x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	2x12 reps	rest: 60s
Barbell Standing Calf Raise	2x12 reps	rest: 60s
Cable Bicep Curl (Close Grip)	2x12 reps	rest: 60s
Bench Dip	2x12 reps	rest: 60s
Cable Leg Kickback	2x12 reps	rest: 60s

Back/shoulders 1 10 exercises, 53 mins

Dumbbell Seated Arnold Press	2x12 reps	rest: 60s
Cable One-Arm Seated Row	2x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	2x12 reps	rest: 60s
Machine Lat Pulldown	2x12 reps	rest: 60s
	2x12 reps	rest: 60s
Dumbbell One-Arm Row	2x12 reps	rest: 60s
Cable Upright Row	2x12 reps	rest: 60s
	2x12 reps	rest: 60s
	2x12 reps	rest: 60s
Cable Reverse Crossover	2x12 reps	rest: 60s

Chest/Abs 2 10 exercises, 53 mins

Dumbbell Bench Press	2x12 reps	rest: 60s
Cable One-Arm Side Bend	2x12 reps	rest: 60s
Cable Lower Chest Raise	2x12 reps	rest: 60s
	2x12 reps	rest: 60s
Cable Decline Chest Fly	2x12 reps	rest: 60s
Bench Leg Raise (Supine)	2x12 reps	rest: 60s
Dumbbell Incline Bench Press	2x12 reps	rest: 60s
Cable Crunch Kneeling Rotation	2x12 reps	rest: 60s
Cable Cross-Over	2x12 reps	rest: 60s
	2x12 reps	rest: 60s

Arms/Legs 2 12 exercises, 1 hr 5 mins

Dumbbell Alternating Hammer Curl	2x12 reps	rest: 60s
Cable High Pulley Tricep Extension	2x12 reps	rest: 60s
Barbell Lunge	2x12 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	2x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x12 reps	rest: 60s
Barbell Seated Calf Raise	2x12 reps	rest: 60s
Cable Bicep Curl (Supine)	2x12 reps	rest: 60s
Dumbbell Incline Tricep Extension	2x12 reps	rest: 60s
Machine Leg Extension	2x12 reps	rest: 60s
	2x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	2x12 reps	rest: 60s
Dumbbell Calf Raise	2x12 reps	rest: 60s

Back/Shoukders 2 10 exercises, 51 mins

Chest/Abs 3 10 exercises, 55 mins

Barbell Bench Press	2x12 reps	rest: 60s
Cable Crunch Kneeling Rotation	2x12 reps	rest: 60s
Dumbbell Fly	2x12 reps	rest: 60s
Cable Reverse Crunch	2x12 reps	rest: 60s
Dumbbell One-Arm Bench Press	2x12 reps	rest: 60s
Dumbbell Side Bend	2x12 reps	rest: 60s
Cable Decline Chest Fly	2x12 reps	rest: 60s
Decline Crunch	2x12 reps	rest: 60s
Cable Mid Chest Crossover	2x12 reps	rest: 60s
Abdominal Pendulum	2x12 reps	rest: 60s

Arms/Legs 3 12 exercises, 1 hr 6 mins

Dumbbell Alternating Bicep Curl	2x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown	2x12 reps	rest: 60s
	2x12 reps	rest: 60s
Cable Dual Overhead Curl	2x12 reps	rest: 60s
EZ Bar Incline Tricep Extension	2x12 reps	rest: 60s
	2x12 reps	rest: 60s
Dumbbell Concentration Curl	2x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	2x12 reps	rest: 60s
Dumbbell Step-Up	2x12 reps	rest: 60s
Cable Bicep Curl (Close Grip)	2x12 reps	rest: 60s
Bench Dip	2x12 reps	rest: 60s
Barbell Standing Calf Raise	2x12 reps	rest: 60s

Back/Shoulders 3 10 exercises, 55 mins

Dumbbell Seated Arnold Press	2x12 reps	rest: 60s
Cable One-Arm Lat Pulldown	2x12 reps	rest: 60s
Cable External Rotation	2x12 reps	rest: 60s
Machine Lat Pulldown	2x12 reps	rest: 60s
	2x12 reps	rest: 60s
Cable One-Arm Seated Row	2x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	2x12 reps	rest: 60s
Cable Reverse Crossover	2x12 reps	rest: 60s
Cable Incline Pulldown (Supine)	2x12 reps	rest: 60s
Machine Inverted Row	2x12 reps	rest: 60s

Chest/Abs 4 10 exercises, 54 mins

Arms/Legs 4 12 exercises, 1 hr 7 mins

	2x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	2x12 reps	rest: 60s
Dumbbell Step-Up	2x12 reps	rest: 60s
Cable One-Arm Bicep Curl	2x12 reps	rest: 60s
Cable Kneeling Tricep Extension	2x12 reps	rest: 60s
Dumbbell Calf Raise	2x12 reps	rest: 60s
Dumbbell Incline Curl	2x12 reps	rest: 60s
Dumbbell Alternating Tricep Extension	2x12 reps	rest: 60s
Machine Leg Curl (Prone)	2x12 reps	rest: 60s
Dumbbell Reverse Bicep Curl	2x12 reps	rest: 60s
Cable Incline Tricep Extension	2x12 reps	rest: 60s
Cable Leg Kickback	2x12 reps	rest: 60s

Back/Shoukders 4 10 exercises, 53 mins

Barbell Shrug	2x12 reps	rest: 60s
Cable Incline Bench Row	2x12 reps	rest: 60s
Cable Upright Row (Supine)	2x12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	2x12 reps	rest: 60s
	2x12 reps	rest: 60s
Dumbbell One-Arm Row	2x12 reps	rest: 60s
Dumbbell Upright Row	2x12 reps	rest: 60s
Cable Elevated Row	2x12 reps	rest: 60s
Cable Bent-Over Lateral Pulley	2x12 reps	rest: 60s
	2x12 reps	rest: 60s