rscahill84

Mar 7th 2018

TRY IT OUT

DOWNLOAD

full body 4x5+1

DOWNLOADS/VIEWS: 2/518

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1 9 exercises, 1 hr 16 mins

Barbell Bench Press	5x5 reps	rest: 60s
Barbell Bent-Over Row	5x5 reps	rest: 60s
Barbell Deadlift	5x5 reps	rest: 60s
Barbell Shoulder Press	5x5 reps	rest: 60s
Barbell Shrug	5x5 reps	rest: 60s
Barbell Standing Calf Raise	5x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x5 reps	rest: 60s
Barbell Curl	5x5 reps	rest: 60s
Weight Plate Russian Twist	5x5 reps	rest: 60s

Workout 2 9 exercises, 1 hr 16 mins

Dumbbell Bench Press (Reverse Grip)	5x5 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	5x5 reps	rest: 60s
Barbell Squat	5x5 reps	rest: 60s
Dumbbell Upright Row	5x5 reps	rest: 60s
Dumbbell Shoulder Shrug	5x5 reps	rest: 60s
Dumbbell Seated Calf Raise	5x5 reps	rest: 60s
Dumbbell Incline Tricep Extension	5x5 reps	rest: 60s
Dumbbell Incline Curl	5x5 reps	rest: 60s
Bench Hip Thrust	5x5 reps	rest: 60s

Workout 3 9 exercises, 1 hr 15 mins

Workout 4 9 exercises, 1 hr 17 mins

Barbell Decline Bench Press	5x5 reps	rest: 60s
Cable Seated Row	5x5 reps	rest: 60s
Dumbbell Step-Up	5x5 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x5 reps	rest: 60s
Barbell Behind the Back Shrug	5x5 reps	rest: 60s
Barbell Seated Calf Raise	5x5 reps	rest: 60s
Barbell Tricep Extension (Supine)	5x5 reps	rest: 60s
Dumbbell Alternating Seated Curl	5x5 reps	rest: 60s
Weighted Crunch	5x5 reps	rest: 60s

Workout 5 9 exercises, 1 hr 18 mins

Dumbbell Incline Bench Press	5x5 reps	rest: 60s
Dumbbell One-Arm Row	5x5 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	5x5 reps	rest: 60s
Barbell Upright Row	5x5 reps	rest: 60s
Smith Machine Shrug	5x5 reps	rest: 60s
Dumbbell Calf Raise	5x5 reps	rest: 60s
Dumbbell Tate Press	5x5 reps	rest: 60s
Dumbbell Hammer Curl	5x5 reps	rest: 60s
Hanging Pike	5x5 reps	rest: 60s