4 Day Hypertrophy
Olega avatar Olega
Feb 4th 2019
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4 Day Hypertrophy

DOWNLOADS/VIEWS: 16/3459
RATING: 80 (FROM 1 JEFIT MEMBERS)

3 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Lower 1  7 exercises, 1 hr 0 min
Barbell Overhead Squat exercise demonstration
Barbell Overhead Squat

3x12 reps

rest: 60s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

4x12 reps

rest: 90s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

3x12 reps

rest: 60s audio icon
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Machine Seated Leg Curl exercise demonstration
Machine Seated Leg Curl

3x12 reps

rest: 60s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

3x12 reps

rest: 60s audio icon
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Weighted Hanging Knee Raise exercise demonstration
Weighted Hanging Knee Raise

3x30 reps

rest: 60s audio icon
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3x30 reps

rest: 60s
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Upper 2  10 exercises, 1 hr 11 mins

1x48 reps

rest: 60s
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x12 reps

rest: 60s audio icon
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Leverage Incline Chest Press exercise demonstration
Leverage Incline Chest Press

3x12 reps

rest: 60s audio icon
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Dumbbell Bent-Over Raise exercise demonstration
Dumbbell Bent-Over Raise

3x12 reps

rest: 60s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

3x12 reps

rest: 60s audio icon
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Cable Cross-Over exercise demonstration
Cable Cross-Over

3x12 reps

rest: 60s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x12 reps

rest: 60s audio icon
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Dumbbell One-Arm Preacher Curl exercise demonstration
Dumbbell One-Arm Preacher Curl

3x12 reps

rest: 60s audio icon
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Smith Machine Shrug exercise demonstration
Smith Machine Shrug

3x12 reps

rest: 60s audio icon
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3x12 reps

rest: 60s
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Lower 2  7 exercises, 57 mins
Bench Hip Thrust exercise demonstration
Bench Hip Thrust

3x12 reps

rest: 60s audio icon
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Barbell Front Squat exercise demonstration
Barbell Front Squat

3x12 reps

rest: 90s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

3x15 reps

rest: 60s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

3x12 reps

rest: 60s audio icon
add button
Machine Seated Leg Curl exercise demonstration
Machine Seated Leg Curl

3x12 reps

rest: 60s audio icon
add button
Hanging Knee Raise exercise demonstration
Hanging Knee Raise

3x30 reps

rest: 60s audio icon
add button

3x30 reps

rest: 60s
add button

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