coltonkyle

Jul 18th 2018

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Port City Pecks

DOWNLOADS/VIEWS: 1/465

RATING: 99 (FROM 2 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Tri's for the Guys, Curls for the Girls

Don't Skip Leg Day 8 exercises, 1 hr 47 mins

Tits and Bi's 9 exercises, 1 hr 54 mins

Treadmill Running	1x0 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s

Ass and Abs 9 exercises, 1 hr 52 mins

Jerkin - Shoulders and Tri's 9 exercises, 1 hr 53 mins

Treadmill Running	1x0 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Booty for the Tootie 8 exercises, 1 hr 47 mins

Catch Up 9 exercises, 1 hr 54 mins

Treadmill Running	1x0 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s