shredding

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RATING: 46 (FROM 2 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Biceps 9 exercises, 1 hr 1 min

Treadmill Running	1x0 reps	rest: 10s
Barbell Bench Press	3x10 reps	rest: 45s
Push-Up	3x10 reps	rest: 45s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Barbell Curl	3x10 reps	rest: 45s
Cable Cross-Over	3x10 reps	rest: 45s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 45s
Machine Fly	3x10 reps	rest: 45s

Legs 7 exercises, 56 mins

Back and Triceps 9 exercises, 1 hr 1 min

Treadmill Running	1x0 reps	rest: 10s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
Dumbbell One-Arm Row	3x10 reps	rest: 45s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 45s
Cable Shoulder Extension	3x10 reps	rest: 45s
Barbell Tricep Extension	3x10 reps	rest: 45s
Cable Elevated Row	3x10 reps	rest: 45s
Chin-Up	3x10 reps	rest: 45s
Barbell Overhead Tricep Extension	3x10 reps	rest: 45s

Shoulders 8 exercises, 1 hr 0 min

Treadmill Running	1x0 reps	rest: 10s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Smith Machine Shoulder Press	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Leverage Shoulder Press	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s

Arms 8 exercises, 55 mins

Dumbbell Bicep Curl	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s