zorombil

DOWNLOADS/VIEWS: 0/239

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

5 day split

Chest 7 exercises, 1 hr 2 mins

Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x12 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Dumbbell Decline Bench Press	3x12 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Dumbbell Pullover	3x15 reps	rest: 60s

Shoulders 7 exercises, 1 hr 5 mins

Barbell Military Press	4x10 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Dumbbell Upright Row	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	4x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Cable Lateral Raise	4x15 reps	rest: 60s

Arms 8 exercises, 1 hr 15 mins

EZ Bar Curl	4x12 reps	rest: 60s
Dumbbell Seated Curl	4x10 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x20 reps	rest: 60s
Barbell Seated Tricep Extension	4x15 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x15 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x15 reps	rest: 60s