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Apr 19th 2019

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DOWNLOADS/VIEWS: 6/2225

RATING: 86 (FROM 1 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Triceps 14 exercises, 1 hr 58 mins

Barbell Bench Press	6x10 reps	rest: 60s
Machine Bench Press	4x15 reps	rest: 30s
Bench Push-Up	6x12 reps	rest: 45s
Cable Cross-Over	4x15 reps	rest: 15s
Dumbbell Incline Bench Press (Hammer Grip)	7x8 reps	rest: 45s
Leverage Decline Chest Press	4x12 reps	rest: 30s
Machine Fly	4x8 reps	rest: 45s
Cable Tricep Pushdown (Rope)	6x10 reps	rest: 45s
Cable Shoulder Extension	4x15 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 30s
Cable Rope Overhead Tricep Extension	5x15 reps	rest: 30s
Machine Tricep Extension	4x15 reps	rest: 0s
Push-Up	4x12 reps	rest: 30s
Machine Dip	3x6 reps	rest: 60s

Biceps and Back 16 exercises, 1 hr 57 mins

Barbell Curl	5x6 reps	rest: 0s
Back Hyperextension	5x15 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 30s
Cable Bicep Curl (Close Grip)	6x8 reps	rest: 45s
Dumbbell Hammer Curl	4x12 reps	rest: 30s
Cable Dual Overhead Curl	4x15 reps	rest: 15s
Barbell Spider Curl	5x8 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 45s
Cable Seated Row	4x6 reps	rest: 45s
Cable Shoulder Extension	5x15 reps	rest: 30s
Dumbbell Deadlift	4x12 reps	rest: 30s
Machine Seated Row	4x6 reps	rest: 30s
Machine Inverted Row	6x10 reps	rest: 30s
Cable Rope Lat Pulldown	5x6 reps	rest: 45s
Dumbbell Bent-Over Row (Palms in)	4x10 reps	rest: 30s
Machine Landmine Row (Reverse Grip)	4x8 reps	rest: 45s

Shoulders, Forearms, & Abs 22 exercises, 2 hrs 19 mins

Dumbbell Lateral Raise	5x15 reps	rest: 15s
Dumbbell Shoulder Shrug	6x8 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 30s
Dumbbell Shoulder Press	4x10 reps	rest: 30s
Barbell Push Press	4x8 reps	rest: 30s
Cable Internal Rotation	5x15 reps	rest: 15s
Cable Rope Deltoid Row	4x12 reps	rest: 30s
Machine Deltoid Raise	4x10 reps	rest: 30s
Dumbbell Hammer Shoulder Press	4x6 reps	rest: 0s
Crunch	4x20 reps	rest: 30s
Leverage Machine Shrug	4x10 reps	rest: 0s
Scissor Kick	4x15 reps	rest: 20s
Dumbbell Seated Alternating Reverse Fly	3x10 reps	rest: 30s
Dumbbell One-Arm Wrist Curl (Pronated)	4x15 reps	rest: 30s
Barbell Wrist Curl (Posterior)	4x15 reps	rest: 30s
Parallel Bar Hip Flexion	4x12 reps	rest: 0s
Wrist Circles	4x15 reps	rest: 30s
Stability Ball Crunch	3x10 reps	rest: 0s
Stability Ball Crunch	3x20 reps	rest: 30s
Cable Crunch	3x15 reps	rest: 0s
Cable Kneeling Crunch	3x15 reps	rest: 10s
Dumbbell Side Bend	3x10 reps	rest: 30s

Legs 18 exercises, 1 hr 57 mins

Machine Calf Raise	6x8 reps	rest: 30s
Smith Machine Reverse Calf Raise	2x20 reps	rest: 30s
Machine Leg Press	5x8 reps	rest: 30s
Machine Calf Press	4x12 reps	rest: 30s
Donkey Calf Raise	4x15 reps	rest: 30s
Sissy Squat	6x10 reps	rest: 30s
Machine Leg Curl (Prone)	4x10 reps	rest: 30s
Machine Seated Leg Curl	3x7 reps	rest: 30s
Dumbbell Squat	4x12 reps	rest: 30s
Prisoner Squat	5x15 reps	rest: 30s
Barbell Front Squat	3x8 reps	rest: 30s
Machine Hip Abduction	3x15 reps	rest: 30s
Machine Hip Adduction	3x15 reps	rest: 30s
Machine Squat	4x10 reps	rest: 0s
Hack Calf Raise	4x12 reps	rest: 30s
Machine Kneeling Leg Curl	4x15 reps	rest: 30s
Machine Single-Leg Curl	2x12 reps	rest: 30s
Kettlebell Front Squat	3x8 reps	rest: 30s

Everything with 1.5 hour run 11 exercises, 2 hrs 6 mins

Single-Leg Bench Dip	2x15 reps	rest: 10s
Push-Up	2x15 reps	rest: 10s
Arm Circles	2x20 reps	rest: 10s
Dumbbell Alternating Hammer Curl	2x15 reps	rest: 10s
Plank	2x12 reps	rest: 10s
Superman	2x12 reps	rest: 10s
Wrist Roller	1x1 reps	rest: 0s
Jump Squat	2x15 reps	rest: 10s
Bridge	2x12 reps	rest: 10s
Bodyweight Calf Raise	2x25 reps	rest: 10s
Running	1x0 reps	rest: 90s