hay apa

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RATING: 77 (FROM 4 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

pecho y hombro 8 exercises, 49 mins

Barbell Incline Bench Press	3x12 reps	rest: 60s
Barbell Push Press	3x12 reps	rest: 0s
Barbell Bench Press	3x12 reps	rest: 60s
Barbell Front Raise	3x12 reps	rest: 0s
Leverage Incline Chest Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 0s
Barbell Decline Bench Press	3x12 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 0s

espalda 5 exercises, 31 mins

Pull-Up	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 0s
Barbell Deadlift	3x12 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 0s

pierna 10 exercises, 54 mins

bisep tricep antebrazo 5 exercises, 26 mins

Barbell Curl	3x8 reps	rest: 60s
EZ Bar French Press	3x8 reps	rest: 0s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 0s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s