Fall Plan

DOWNLOADS/VIEWS: 2/332

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs/Core 10 exercises, 1 hr 25 mins

Chest/Back 10 exercises, 1 hr 18 mins

Arms/Shoulders 9 exercises, 1 hr 13 mins

Barbell Shoulder Press	3x6 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x25 reps	rest: 60s
Dumbbell Alternating Preacher Curl	3x6 reps	rest: 60s
Cable One-Arm Bicep Curl	3x12 reps	rest: 60s
Dumbbell Seated Hammer Curl	3x25 reps	rest: 60s
Barbell Seated Tricep Extension	3x6 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x25 reps	rest: 60s

Legs/Core 7 exercises, 57 mins

Machine Leg Press	3x6 reps	rest: 60s
Barbell Side Split Squat	3x12 reps	rest: 60s
Machine Leg Extension	3x25 reps	rest: 60s
Machine Seated Leg Curl	3x15 reps	rest: 60s
Sit-Up	3x20 reps	rest: 60s
Stability Ball Crunch	3x25 reps	rest: 60s
Stability Ball Trunk Rotation	3x15 reps	rest: 60s

Upper Curcuit 10 exercises, 1 hr 11 mins

Pull-Up	3x12 reps	rest: 60s
Dumbbell Alternating Arnold Press (Stability Ball)	3x12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 60s
Kettlebell Alternating Hang Clean	3x12 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	1x8 reps	rest: 60s
Exercise Dome Push-Up	3x12 reps	rest: 60s
Barbell Snatch	3x12 reps	rest: 60s
Cable One-Arm Seated Row	3x12 reps	rest: 60s
Tricep Push-Up	3x12 reps	rest: 60s
Stability Ball Pull-In	3x12 reps	rest: 60s