We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Standard 1 v.3

bvdh1972

Jul 5th 2019

TRY IT OUT

DOWNLOAD

Standard 1 v.3

DOWNLOADS/VIEWS: 1/487

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Tri’s 7 exercises, 1 hr 17 mins

	Barbell Bench Press	6x8 reps	rest: 75s
	Dumbbell Incline Bench Press	5x8 reps	rest: 75s
	Barbell Decline Bench Press	4x10 reps	rest: 75s
	Cable Cross-Over	4x12 reps	rest: 75s
	Cable Tricep Pushdown (Rope)	5x10 reps	rest: 75s
	EZ Bar Incline Tricep Extension	4x12 reps	rest: 75s
		4x12 reps	rest: 75s

Shoulders, Calves & Abs 9 exercises, 1 hr 28 mins

	Smith Machine Shoulder Press	6x8 reps	rest: 75s
		5x10 reps	rest: 75s
	Dumbbell Bent-Over Raise	3x12 reps	rest: 75s
	Cable Lateral Raise	3x12 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x12 reps	rest: 75s
	Machine Seated Calf Raise	4x15 reps	rest: 0s
	Calf Press On Leg Press	4x15 reps	rest: 60s
	Machine Ab Crunch	4x25 reps	rest: 60s
	Weight Plate Rotation	4x40 reps	rest: 60s

Back & Bi’s 7 exercises, 1 hr 14 mins

		6x8 reps	rest: 75s
	Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 75s
	Cable Seated Row	4x10 reps	rest: 75s
		4x12 reps	rest: 75s
	Dumbbell Incline Curl	5x10 reps	rest: 75s
	Dumbbell Hammer Curl	4x12 reps	rest: 75s
	EZ Bar Curl	4x12 reps	rest: 75s

Quads, Hamstrings & Abs 9 exercises, 1 hr 13 mins

	Machine Leg Press	5x10 reps	rest: 75s
	Smith Machine Squat	5x10 reps	rest: 75s
	Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 75s
	Machine Leg Extension	4x12 reps	rest: 0s
	Machine Leg Curl (Prone)	4x12 reps	rest: 60s
	Machine Hip Abduction	3x15 reps	rest: 0s
	Machine Hip Adduction	3x15 reps	rest: 60s
	Plank	3x10 reps	rest: 60s
	Parallel Bar Leg Raise	3x15 reps	rest: 60s

Fitness Test B 14 exercises, 1 hr 19 mins

	Walking	1x10 reps	rest: 2s
	Step Machine	1x10 reps	rest: 5s
	Rowing	1x10 reps	rest: 4s
	Step Machine	1x10 reps	rest: 5s
	Rowing	1x10 reps	rest: 4s
	Step Machine	1x10 reps	rest: 5s
	Rowing	1x10 reps	rest: 4s
	Step Machine	1x10 reps	rest: 5s
	Rowing	1x10 reps	rest: 4s
	Step Machine	1x10 reps	rest: 5s
	Rowing	1x10 reps	rest: 4s
	Step Machine	1x10 reps	rest: 5s
	Rowing	1x10 reps	rest: 4s
	Walking	1x10 reps	rest: 2s

Cardio 9 exercises, 13 mins

	Elliptical Training	5x10 reps	rest: 0s
	Road Cycling	5x10 reps	rest: 0s
	Mountain Biking	5x10 reps	rest: 0s
	Step Machine	0x10 reps	rest: 0s
	Indoor Cycling	0x10 reps	rest: 0s
	Rowing	0x10 reps	rest: 0s
	Swimming	0x10 reps	rest: 0s
	Walking	0x10 reps	rest: 0s
	Running	1x10 reps	rest: 0s

Featured Workout plans

Try one of these professionally designed workout plans

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan

5x5 Split Full Body Plan

Advanced Dumbbell Full Body

5x5 Strength & Power Routine

28-Day Strong Female Protocol

28-Day Strength & Power Plan

28-Day Get Strong Program

Upper Body Gym Workout

28-Day General Sport Specific Program

28-Day Lose Weight and Get Ripped

28-Day Lose Weight & Get Lean Routine