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Jul 4th 2019

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Boxing Strength And Boxing HITt

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RATING: 96 (FROM 1 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1 wks 1-3 15 exercises, 57 mins

Smith Machine Shoulder Press	4x15,12,12,10 reps	rest: 30s
Barbell Squat	4x15,12,12,10 reps	rest: 30s
Barbell Incline Bench Press	4x15,12,12,10 reps	rest: 30s
Barbell Bench Press	4x15,12,12,10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x15,12,12,10 reps	rest: 30s
Dumbbell Incline Curl	4x15,12,12,10 reps	rest: 30s
Machine Leg Curl (Prone)	4x15,12,12,10 reps	rest: 30s
Cable Shoulder Extension	4x15,12,12,10 reps	rest: 30s
	4x15,12,12,10 reps	rest: 30s
Cable Internal Rotation	4x15,12,12,10 reps	rest: 30s
Cable External Rotation	4x15,12,12,10 reps	rest: 30s
Dumbbell Shoulder Shrug	4x15,12,12,10 reps	rest: 30s
Decline Crunch	4x15,12,12,10 reps	rest: 30s
Cable Kneeling Crunch	4x15,12,12,10 reps	rest: 30s
Machine Ab Crunch	4x15,12,12,10 reps	rest: 30s

Workout 1 wks 3-6 16 exercises, 1 hr 0 min

Smith Machine Shoulder Press	4x20,15,12,12 reps	rest: 30s
Barbell Squat	4x20,15,12,12 reps	rest: 30s
Barbell Incline Bench Press	4x20,15,12,12 reps	rest: 30s
Barbell Bench Press	4x20,15,12,12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x20,15,12,12 reps	rest: 30s
Dumbbell Incline Curl	4x20,15,12,12 reps	rest: 30s
Machine Leg Curl (Prone)	4x20,15,12,12 reps	rest: 30s
Cable Shoulder Extension	4x20,15,12,12 reps	rest: 30s
	4x20,15,12,12 reps	rest: 30s
Cable Internal Rotation	4x20,15,12,12 reps	rest: 30s
Cable External Rotation	4x20,15,12,12 reps	rest: 30s
Dumbbell Shoulder Shrug	4x20,15,12,12 reps	rest: 30s
	4x20,15,12,12 reps	rest: 30s
Decline Crunch	4x20,15,12,12 reps	rest: 30s
Cable Kneeling Crunch	4x20,15,12,12 reps	rest: 30s
Machine Ab Crunch	4x20,15,12,12 reps	rest: 30s

Workout 1wks 6-9 16 exercises, 1 hr 0 min

Smith Machine Shoulder Press	4x10,8,8,6 reps	rest: 30s
Barbell Squat	4x10,8,8,6 reps	rest: 30s
Barbell Incline Bench Press	4x10,8,8,6 reps	rest: 30s
Barbell Bench Press	4x10,8,8,6 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x10,8,8,6 reps	rest: 30s
Dumbbell Incline Curl	4x10,8,8,6 reps	rest: 30s
Machine Leg Curl (Prone)	4x10,8,8,6 reps	rest: 30s
Cable Shoulder Extension	4x10,8,8,6 reps	rest: 30s
	4x10,8,8,6 reps	rest: 30s
Cable Internal Rotation	4x10,8,8,6 reps	rest: 30s
Cable External Rotation	4x10,8,8,6 reps	rest: 30s
Dumbbell Shoulder Shrug	4x10,8,8,6 reps	rest: 30s
	4x10,8,8,6 reps	rest: 30s
Decline Crunch	4x10,8,8,6 reps	rest: 30s
Cable Kneeling Crunch	4x10,8,8,6 reps	rest: 30s
Machine Ab Crunch	4x10,8,8,6 reps	rest: 30s

Workout 2 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Workout 3 wks 1-3 15 exercises, 57 mins

Dumbbell Seated Shoulder Press	4x20,15,12,12 reps	rest: 30s
Dumbbell Step-Up	4x20,15,12,12 reps	rest: 30s
Dumbbell Incline Bench Press	4x20,15,12,12 reps	rest: 30s
Machine Fly	4x20,15,12,12 reps	rest: 30s
Barbell Bent-Over Row	4x20,15,12,12 reps	rest: 30s
Barbell Curl	4x20,15,12,12 reps	rest: 30s
Barbell Stiff-Leg Deadlift	4x20,15,12,12 reps	rest: 30s
Barbell Tricep Extension (Supine)	4x20,15,12,12 reps	rest: 30s
Machine Seated Calf Raise	4x20,15,12,12 reps	rest: 30s
Barbell Shrug	4x20,15,12,12 reps	rest: 30s
Cable External Rotation	4x20,15,12,12 reps	rest: 30s
Cable Internal Rotation	4x20,15,12,12 reps	rest: 30s
Dumbbell Lateral Raise	4x20,15,12,12 reps	rest: 30s
Cable Kneeling Crunch	4x20,15,12,12 reps	rest: 30s
Machine Ab Crunch	4x20,15,12,12 reps	rest: 30s

Workout 3 wks 3-6 15 exercises, 57 mins

Dumbbell Seated Shoulder Press	4x20,15,12,12 reps	rest: 30s
Dumbbell Step-Up	4x20,15,12,12 reps	rest: 30s
Dumbbell Incline Bench Press	4x20,15,12,12 reps	rest: 30s
Machine Fly	4x20,15,12,12 reps	rest: 30s
Barbell Bent-Over Row	4x20,15,12,12 reps	rest: 30s
Barbell Curl	4x20,15,12,12 reps	rest: 30s
Barbell Stiff-Leg Deadlift	4x20,15,12,12 reps	rest: 30s
Barbell Tricep Extension (Supine)	4x20,15,12,12 reps	rest: 30s
Machine Seated Calf Raise	4x20,15,12,12 reps	rest: 30s
Barbell Shrug	4x20,15,12,12 reps	rest: 30s
Cable External Rotation	4x20,15,12,12 reps	rest: 30s
Cable Internal Rotation	4x20,15,12,12 reps	rest: 30s
Dumbbell Lateral Raise	4x20,15,12,12 reps	rest: 30s
Cable Kneeling Crunch	4x20,15,12,12 reps	rest: 30s
Machine Ab Crunch	4x20,15,12,12 reps	rest: 30s

Workout 3 wks 6-9 15 exercises, 2 hrs 35 mins

Dumbbell Seated Shoulder Press	4x20 reps	rest: 30s
Dumbbell Step-Up	4x20 reps	rest: 30s
Dumbbell Incline Bench Press	4x20 reps	rest: 30s
Machine Fly	4x20 reps	rest: 30s
Barbell Bent-Over Row	4x20 reps	rest: 30s
Barbell Curl	4x20 reps	rest: 30s
Barbell Stiff-Leg Deadlift	4x20 reps	rest: 30s
Barbell Tricep Extension (Supine)	4x20 reps	rest: 30s
Machine Seated Calf Raise	4x20 reps	rest: 30s
Barbell Shrug	4x20 reps	rest: 30s
Cable External Rotation	4x20 reps	rest: 30s
Cable Internal Rotation	4x20 reps	rest: 30s
Dumbbell Lateral Raise	4x20 reps	rest: 30s
Cable Kneeling Crunch	4x20 reps	rest: 30s
Machine Ab Crunch	4x20 reps	rest: 30s

Workout 4 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Workout 5 wks 1-3 17 exercises, 1 hr 4 mins

Smith Machine Shoulder Press	4x20,15,12,12 reps	rest: 30s
Smith Machine Shrug	4x20,15,12,12 reps	rest: 30s
Barbell Lunge	4x20,15,12,12 reps	rest: 30s
Dumbbell Bench Press	4x20,15,12,12 reps	rest: 30s
Cable Seated Row	4x20,15,12,12 reps	rest: 30s
Barbell Wrist Curl (Posterior)	4x20,15,12,12 reps	rest: 30s
EZ Bar Curl (Reverse Grip)	4x20,15,12,12 reps	rest: 30s
Machine Leg Curl (Prone)	4x20,15,12,12 reps	rest: 30s
Smith Machine Bench Press (Close Grip)	4x20,15,12,12 reps	rest: 30s
Machine Calf Raise	4x20,15,12,12 reps	rest: 30s
Smith Machine Upright Row	4x20,15,12,12 reps	rest: 30s
Cable External Rotation	4x20,15,12,12 reps	rest: 30s
Cable Internal Rotation	4x20,15,12,12 reps	rest: 30s
Barbell Shrug	4x20,15,12,12 reps	rest: 30s
Machine Ab Crunch	4x20,15,12,12 reps	rest: 30s
Bench Weighted Decline Crunch	4x20,15,12,12 reps	rest: 30s
Weight Plate Russian Twist	4x20,15,12,12 reps	rest: 30s

Workout 5 wks 3-6 17 exercises, 1 hr 4 mins

Smith Machine Shoulder Press	4x15,12,12,10 reps	rest: 30s
Smith Machine Shrug	4x15,12,12,10 reps	rest: 30s
Barbell Lunge	4x15,12,12,10 reps	rest: 30s
Dumbbell Bench Press	4x15,12,12,10 reps	rest: 30s
Cable Seated Row	4x15,12,12,10 reps	rest: 30s
Barbell Wrist Curl (Posterior)	4x15,12,12,10 reps	rest: 30s
EZ Bar Curl (Reverse Grip)	4x15,12,12,10 reps	rest: 30s
Machine Leg Curl (Prone)	4x15,12,12,10 reps	rest: 30s
Smith Machine Bench Press (Close Grip)	4x15,12,12,10 reps	rest: 30s
Machine Calf Raise	4x15,12,12,10 reps	rest: 30s
Smith Machine Upright Row	4x15,12,12,10 reps	rest: 30s
Cable External Rotation	4x15,12,12,10 reps	rest: 30s
Cable Internal Rotation	4x15,12,12,10 reps	rest: 30s
Barbell Shrug	4x15,12,12,10 reps	rest: 30s
Machine Ab Crunch	4x15,12,12,10 reps	rest: 30s
Bench Weighted Decline Crunch	4x15,12,12,10 reps	rest: 30s
Weight Plate Russian Twist	4x15,12,12,10 reps	rest: 30s

Workout 5 wks 6-9 17 exercises, 1 hr 4 mins

Smith Machine Shoulder Press	4x12,10,8,8 reps	rest: 30s
Smith Machine Shrug	4x12,10,8,8 reps	rest: 30s
Barbell Lunge	4x12,10,8,8 reps	rest: 30s
Dumbbell Bench Press	4x12,10,8,8 reps	rest: 30s
Cable Seated Row	4x12,10,8,8 reps	rest: 30s
Barbell Wrist Curl (Posterior)	4x12,10,8,8 reps	rest: 30s
EZ Bar Curl (Reverse Grip)	4x12,10,8,8 reps	rest: 30s
Machine Leg Curl (Prone)	4x12,10,8,8 reps	rest: 30s
Smith Machine Bench Press (Close Grip)	4x12,10,8,8 reps	rest: 30s
Machine Calf Raise	4x12,10,8,8 reps	rest: 30s
Smith Machine Upright Row	4x12,10,8,8 reps	rest: 30s
Cable External Rotation	4x12,10,8,8 reps	rest: 30s
Cable Internal Rotation	4x12,10,8,8 reps	rest: 30s
Barbell Shrug	4x12,10,8,8 reps	rest: 30s
Machine Ab Crunch	4x12,10,8,8 reps	rest: 30s
Bench Weighted Decline Crunch	4x12,10,8,8 reps	rest: 30s
Weight Plate Russian Twist	4x12,10,8,8 reps	rest: 30s