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Shred

Knucklehead86

Dec 21st 2013

TRY IT OUT

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Shred

DOWNLOADS/VIEWS: 24/1996

RATING: 38 (FROM 3 JEFIT MEMBERS)

5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday
Friday

Chest and Bi's 10 exercises, 1 hr 18 mins

	Step Machine	0x0 reps	rest: 8s
	Barbell Decline Bench Press	3x10 reps	rest: 60s
	Cable Cross-Over	3x20 reps	rest: 30s
	Cable Lower Chest Raise	3x20 reps	rest: 30s
	Machine Fly	4x15 reps	rest: 60s
	Preacher Curl Machine	3x10 reps	rest: 60s
	Cable Standing Curl	5x10,15 reps	rest: 15s
	Dumbbell Alternating Hammer Curl	4x15 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 60s
	Cable Rope Preacher Curl (Hammer)	3x10 reps	rest: 60s

Legs 9 exercises, 1 hr 2 mins

	Walking	1x1 reps	rest: 8s
	Smith Machine Squat	3x12 reps	rest: 60s
	Machine Leg Press	4x12 reps	rest: 60s
	Machine Seated Leg Curl	4x15 reps	rest: 0s
	Machine Leg Extension	4x15 reps	rest: 10s
	Barbell Lunge	3x8 reps	rest: 0s
	Barbell Standing Calf Raise	3x15 reps	rest: 30s
	Machine Hip Abduction	3x10 reps	rest: 60s
	Machine Hip Adduction	3x10 reps	rest: 60s

Shoulder's 7 exercises, 47 mins

	Step Machine	1x1 reps	rest: 8s
	Barbell Shoulder Press	3x12 reps	rest: 60s
	Dumbbell Lateral Raise	3x15 reps	rest: 30s
	Dumbbell Bent-Over Raise	4x15 reps	rest: 0s
	Machine Reverse Fly	4x10 reps	rest: 0s
	Barbell Upright Row	4x10 reps	rest: 20s
	Barbell Shrug	4x20 reps	rest: 0s

Chest, Tri's 8 exercises, 1 hr 4 mins

	Step Machine	1x1 reps	rest: 8s
	Barbell Decline Bench Press	5x12,15 reps	rest: 60s
	Barbell Bench Press	4x12 reps	rest: 60s
	Dumbbell Pullover	4x10 reps	rest: 0s
	Machine Fly	4x8 reps	rest: 60s
	Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	4x15 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x15 reps	rest: 60s

Back 7 exercises, 1 hr 2 mins

	Barbell Deadlift	5x8 reps	rest: 45s
	Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 45s
	Cable Upper Row	4x10 reps	rest: 60s
	Machine Seated Row	3x15 reps	rest: 45s
	Cable V Bar Pulldown	4x12 reps	rest: 45s
	Dumbbell One-Arm Row	5x8 reps	rest: 60s
	Step Machine	1x1 reps	rest: 8s

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