Multi Equipment Challenge 2

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7 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 7-day audio-based coaching strength workout program. What you can expect on days 1, 3 and 5 are strength workouts. While on day 2, 4 and 6 you have light cardio. The seventh day is a mobility or stretch day. Enjoy this complete exercise program that covers all the bases for you. Have fun!

**Make sure your "Audio Cue" button is switched ON. It will be Highlighted Blue, when it is (lower right side). **

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1: Dumbbell Workout 11 exercises, 40 mins

Arm Circles	1x0 reps • 30s	rest: 20s
Posterior Capsule Stretch	1x8 reps • 30s	rest: 20s
One-Arm Hang	1x8 reps • 30s	rest: 20s
Dumbbell Bent-Over Row	3x0 reps • 30s	rest: 60s
Dumbbell Pullover	3x0 reps • 30s	rest: 60s
Dumbbell Side Bend	3x0 reps • 30s	rest: 60s
Dumbbell Deep Push-Up	3x0 reps • 30s	rest: 60s
Dumbbell Bench Press	3x0 reps • 30s	rest: 60s
Barbell Military Press	4x0 reps • 30s	rest: 60s
Barbell Bicep Curl (Wide Grip)	4x0 reps • 30s	rest: 20s
Cable Tricep Pushdown (Rope)	4x0 reps • 30s	rest: 20s

Day 2: Cardio 2 exercises, 16 mins

	Jump Rope	1x0 reps • 240s	rest: 60s
	Rowing	1x0 reps • 600s	rest: 60s

Day 3: Full Body - Combo Equipment 11 exercises, 36 mins

Stability Ball Back Stretch	1x8 reps • 30s	rest: 15s
Bridge	1x8 reps • 30s	rest: 15s
Kneeling Hip Flexor	1x0 reps • 30s	rest: 15s
Cable Seated Row	3x0 reps • 33s	rest: 75s
Barbell Bench Press	3x0 reps • 33s	rest: 90s
Cable Pull Through	3x0 reps • 33s	rest: 60s
Barbell Push Press	3x0 reps • 33s	rest: 75s
Dumbbell Plie Squat	3x0 reps • 33s	rest: 20s
Weighted Crunch	3x0 reps • 33s	rest: 20s
Machine Assisted Dip	3x0 reps • 33s	rest: 20s
Dumbbell Concentration Curl	3x0 reps • 33s	rest: 20s

Day 4: Cardio 2 exercises, 16 mins

	Jump Rope	1x0 reps • 240s	rest: 60s
	Treadmill Running	1x0 reps • 600s	rest: 60s

Day 5: Dumbbell Workout 9 exercises, 34 mins

Arm Circles	1x0 reps • 30s	rest: 20s
Posterior Capsule Stretch	1x8 reps • 30s	rest: 20s
One-Arm Hang	1x8 reps • 30s	rest: 20s
Dumbbell Bent-Over Row	3x0 reps • 36s	rest: 60s
Dumbbell Pullover	3x0 reps • 36s	rest: 60s
Dumbbell Side Bend	3x0 reps • 36s	rest: 60s
Dumbbell Deep Push-Up	3x0 reps • 36s	rest: 60s
Dumbbell Bench Press	3x0 reps • 36s	rest: 60s
Barbell Military Press	4x0 reps • 36s	rest: 60s