Plateau Buster 4

DOWNLOADS/VIEWS: 1/269

RATING: 0 (FROM 0 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

Legs/Core 10 exercises, 1 hr 21 mins

Chest/Core 8 exercises, 46 mins

Back 5 exercises, 35 mins

Dual Cable Triceps Extension	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s

Arms 7 exercises, 1 hr 6 mins

Barbell Bench Press (Close Grip)	3x7 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 60s
Preacher Curl Machine	2x15 reps	rest: 60s
EZ Bar Decline Tricep Extension	3x7 reps	rest: 60s
Cable Low Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 60s
Weight Plate Pinch	5x50 reps	rest: 60s

Shoulders/Core 8 exercises, 53 mins

Dumbbell Seated Arnold Press	3x7 reps	rest: 60s
Weight Plate Russian Twist	3x13 reps	rest: 60s
Cable Lateral Raise	3x12 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Dumbbell Lateral Raise (Side-Lying)	3x10 reps	rest: 60s
Barbell Side Bend	1x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Stability Ball Crunch	3x10 reps	rest: 60s