jeffryanwar

Mar 4th 2019

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Jeffry Lean Cutting

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

For those who really wants to see improvement on their overall body changes

Heavy Chest and Triceps 11 exercises, 1 hr 25 mins

Dumbbell Incline Bench Press	4x10 reps	rest: 0s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 0s
Dumbbell Fly	4x8 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 10s
Machine Bench Press	3x8 reps	rest: 60s
Cable Incline Fly	3x8 reps	rest: 0s
Cable Incline Press	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Rowing	1x0 reps	rest: 15s

Heavy Back and Bicep 11 exercises, 1 hr 34 mins

Barbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
T Bar Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Jump Rope	1x0 reps	rest: 5s

Heavy Shoulder and legs,minor abs 11 exercises, 1 hr 34 mins

Barbell Military Press	4x15 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 0s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 5s
Dumbbell Bent-Over Reverse Fly	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x12 reps	rest: 90s
Calf Press On Leg Press	4x15 reps	rest: 90s
Bodyweight Calf Raise	4x10 reps	rest: 60s
Decline Crunch	4x12 reps	rest: 60s
Weighted Side Bend	4x12 reps	rest: 60s

Light Chest and Heavy Triceps 10 exercises, 1 hr 29 mins

Barbell Incline Bench Press	4x15 reps	rest: 60s
Dumbbell Bench Press	4x15 reps	rest: 60s
Cable Cross-Over	4x15 reps	rest: 60s
Machine Inner Chest Press	4x15 reps	rest: 60s
Dumbbell Tricep Extension	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x12 reps	rest: 5s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 5s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s

Light Back and Heavy Bicep 11 exercises, 1 hr 36 mins

T Bar Row	4x15 reps	rest: 60s
Machine Seated Row	4x15 reps	rest: 60s
Dual Cable Triceps Extension	4x15 reps	rest: 60s
Back Hyperextension	4x15 reps	rest: 60s
EZ Bar Curl	4x12 reps	rest: 5s
EZ Bar Close Grip Curl	4x8 reps	rest: 60s
Preacher Curl Machine	4x12 reps	rest: 60s
Dumbbell Preacher Hammer Curl	4x12 reps	rest: 10s
Dumbbell Preacher Curl	4x8 reps	rest: 60s
Parallel Bar Hip Raise	4x15 reps	rest: 60s
Cable Side Bend	3x8 reps	rest: 60s

Light Shoulder and Heavy Legs 10 exercises, 1 hr 35 mins

Machine Shoulder Press	4x15 reps	rest: 60s
Cable Lateral Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	4x15 reps	rest: 60s
Barbell Squat	4x12 reps	rest: 60s
Barbell Squat (Wide Stance)	4x10 reps	rest: 60s
Machine Single-Leg Press	4x10 reps	rest: 60s
Machine Single-Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Calf Press On Leg Press	4x15 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 60s