chewylq

Oct 10th 2018

TRY IT OUT

DOWNLOAD

smithy

DOWNLOADS/VIEWS: 1/272

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 12 exercises, 1 hr 45 mins

Machine Bench Press	4x8 reps	rest: 30s
Barbell Bench Press	4x12 reps	rest: 30s
Dumbbell Incline Bench Press	4x12 reps	rest: 30s
Dumbbell Fly	4x8 reps	rest: 30s
Machine Fly	4x8 reps	rest: 30s
Leverage Incline Chest Press	4x8 reps	rest: 30s
Dumbbell Pullover	3x8 reps	rest: 30s
Dip	4x100 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 30s
Cable Shoulder Extension	3x12 reps	rest: 30s
Barbell Skull Crusher (Reverse Grip)	4x8 reps	rest: 30s
Cable Reverse Fly	4x8 reps	rest: 30s

Back 16 exercises, 2 hrs 12 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 30s
Machine Lat Pulldown	4x8 reps	rest: 30s
Barbell Deadlift	4x8 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 30s
Machine Seated Row	3x12 reps	rest: 30s
Leverage Machine Iso Row	3x12 reps	rest: 30s
Cable Shoulder Extension	4x8 reps	rest: 30s
Dual Cable Triceps Extension	4x8 reps	rest: 30s
Cable Reverse Crossover	4x8 reps	rest: 30s
Pull-Up	4x100 reps	rest: 30s
Barbell Curl	4x8 reps	rest: 30s
Dumbbell Bicep Curl	4x12 reps	rest: 30s
Dumbbell Hammer Curl	3x12 reps	rest: 30s
Cable Dual Overhead Curl	4x8 reps	rest: 30s
	4x12 reps	rest: 30s
Cable V-Bar Row	4x8 reps	rest: 30s

Shoulders 11 exercises, 1 hr 43 mins

Dumbbell Seated Shoulder Press	4x10 reps	rest: 30s
Machine Shoulder Press	4x8 reps	rest: 30s
Barbell Upright Row	3x8 reps	rest: 30s
Barbell Shrug	4x8 reps	rest: 30s
Cable Rope Face Pull	4x8 reps	rest: 30s
Dumbbell Lateral Raise	4x10 reps	rest: 30s
Machine Deltoid Raise	4x8 reps	rest: 30s
Sit-Up	4x100 reps	rest: 30s
Crunch	4x100 reps	rest: 30s
Plank	4x8 reps	rest: 30s
Leg Raise	4x8 reps	rest: 30s

Legs 10 exercises, 2 hrs 0 min