John's 30 minute total body M-F
johncvent avatar johncvent
Oct 22nd 2018
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John's 30 minute total body M-F

DOWNLOADS/VIEWS: 14/1980
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

Back  4 exercises, 18 mins
Pull-Up exercise demonstration
Pull-Up

1x8 reps

rest: 45s audio icon
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Cable Front Lat Pulldown (Close Grip) exercise demonstration
Cable Front Lat Pulldown (Close Grip)

3x12 reps

rest: 45s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

3x12 reps

rest: 45s audio icon
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Back Hyperextension exercise demonstration
Back Hyperextension

1x8 reps

rest: 45s audio icon
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Chest  4 exercises, 34 mins
Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

3x15 reps

rest: 45s audio icon
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Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

3x15 reps

rest: 45s audio icon
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Dumbbell Fly exercise demonstration
Dumbbell Fly

6x15 reps

rest: 45s audio icon
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Push-Up exercise demonstration
Push-Up

1x15 reps

rest: 45s audio icon
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Arms  8 exercises, 45 mins
Dumbbell Bicep Curl exercise demonstration
Dumbbell Bicep Curl

3x20 reps

rest: 0s audio icon
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Dumbbell Tricep Extension (Supine) exercise demonstration
Dumbbell Tricep Extension (Supine)

3x20 reps

rest: 0s audio icon
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Dumbbell Hammer Curl exercise demonstration
Dumbbell Hammer Curl

3x20 reps

rest: 0s audio icon
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Dumbbell Seated Tricep Press exercise demonstration
Dumbbell Seated Tricep Press

3x20 reps

rest: 0s audio icon
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Cable Rope Hammer Curl exercise demonstration
Cable Rope Hammer Curl

3x20 reps

rest: 0s audio icon
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Cable Tricep Pushdown (Rope) exercise demonstration
Cable Tricep Pushdown (Rope)

3x20 reps

rest: 0s audio icon
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Dumbbell Incline Curl exercise demonstration
Dumbbell Incline Curl

1x20 reps

rest: 0s audio icon
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Bench Dip exercise demonstration
Bench Dip

1x20 reps

rest: 0s audio icon
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Legs  5 exercises, 46 mins
Machine Leg Press exercise demonstration
Machine Leg Press

3x25 reps

rest: 45s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

3x25 reps

rest: 0s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

3x25 reps

rest: 0s audio icon
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Dumbbell Walking Lunge exercise demonstration
Dumbbell Walking Lunge

4x30 reps

rest: 45s audio icon
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Calf Press On Leg Press exercise demonstration
Calf Press On Leg Press

2x25 reps

rest: 45s audio icon
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