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PHUL 4x/Week Gymaniac

MatthewCheung

Dec 23rd 2018

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PHUL 4x/Week Gymaniac

DOWNLOADS/VIEWS: 149/3305

RATING: 76 (FROM 8 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 13
Day 5
Day 2
Day 4
Day 1

Upper Power 7 exercises, 1 hr 3 mins

	Barbell Bench Press	3x5 reps	rest: 180s
	Dumbbell Incline Bench Press	3x10 reps	rest: 120s
	Barbell Bent-Over Row	3x5 reps	rest: 180s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
	Barbell Military Press	2x8 reps	rest: 120s
	Barbell Curl	2x10 reps	rest: 90s
	EZ Bar Decline Close Grip Skull Crusher	2x10 reps	rest: 90s

Lower Power 5 exercises, 53 mins

	Barbell Deep Squat	3x5 reps	rest: 180s
	Barbell Deadlift	3x5 reps	rest: 180s
	Machine Leg Press	3x15 reps	rest: 120s
	Machine Seated Leg Curl	3x10 reps	rest: 90s
	Calf Press On Leg Press	4x10 reps	rest: 90s

Upper Hypertrophy 7 exercises, 1 hr 4 mins

	Barbell Incline Bench Press	3x12 reps	rest: 90s
	Dumbbell Fly	3x12 reps	rest: 90s
	Cable Seated Row	3x12 reps	rest: 90s
	Dumbbell One-Arm Row	3x12 reps	rest: 90s
	Dumbbell Lateral Raise	3x12 reps	rest: 90s
	Dumbbell Alternating Seated Curl	3x12 reps	rest: 90s
	Cable Rope Overhead Tricep Extension	3x12 reps	rest: 90s

Lower Hypertrophy 6 exercises, 58 mins

	Barbell Front Squat	3x12 reps	rest: 120s
	Barbell Lunge	3x12 reps	rest: 120s
	Machine Leg Extension	3x15 reps	rest: 90s
	Machine Leg Curl (Prone)	3x15 reps	rest: 90s
	Machine Seated Calf Raise	3x12 reps	rest: 90s
	Calf Press On Leg Press	3x12 reps	rest: 90s

Core 0 exercises, 0 min

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