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Get Fit. Get Healthy.

jmkorb

Jan 8th 2014

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Get Fit. Get Healthy.

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RATING: 0 (FROM 1 JEFIT MEMBERS)

6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Strength - Flat BB 6 exercises, 1 hr 11 mins

	Barbell Bench Press	3x5 reps	rest: 180s
	Barbell Bent-Over Row	3x5 reps	rest: 180s
	Barbell Military Press	3x5 reps	rest: 180s
	Weighted Pull-Up	3x5 reps	rest: 180s
	EZ Bar Curl	3x5 reps	rest: 180s
	EZ Bar Tricep Extension	3x5 reps	rest: 180s

Cardio/Core 4 exercises, 2 hrs 9 mins

	Treadmill Running	0x0 reps	rest: 120s
		2x10 reps	rest: 0s
	Barbell Ab Rollout (Kneeling)	2x10 reps	rest: 0s
	Decline Bench Weighted Twist	2x10 reps	rest: 0s

Lower Strength 5 exercises, 59 mins

	Barbell Deep Squat	3x5 reps	rest: 180s
	Barbell Clean Deadlift	3x5 reps	rest: 180s
	Barbell Step-Up	3x5 reps	rest: 180s
		3x5 reps	rest: 180s
	Machine Seated Calf Raise	3x5 reps	rest: 180s

Cardio/Core 4 exercises, 2 hrs 9 mins

	Treadmill Running	0x0 reps	rest: 120s
	Hanging Leg Raise	2x10 reps	rest: 0s
		2x8 reps	rest: 0s
		2x10 reps	rest: 0s

Upper Hypertrophy - Incline DB 6 exercises, 1 hr 0 min

	Dumbbell Incline Bench Press	3x10 reps	rest: 120s
	Dumbbell One-Arm Row	3x10 reps	rest: 120s
	Dumbbell Shoulder Shrug	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Dumbbell Bicep Curl	3x10 reps	rest: 120s
	Weighted Tricep Dip	3x10 reps	rest: 120s

Cardio/Core 4 exercises, 2 hrs 9 mins

	Treadmill Running	0x0 reps	rest: 120s
		2x10 reps	rest: 0s
	Barbell Ab Rollout (Kneeling)	2x10 reps	rest: 0s
	Decline Bench Weighted Twist	2x10 reps	rest: 0s

Lower Hypertrophy 5 exercises, 48 mins

	Barbell Lunge	3x10 reps	rest: 120s
	Barbell Stiff-Leg Deadlift	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Machine Seated Calf Raise	3x10 reps	rest: 120s

Cardio/Core 4 exercises, 2 hrs 9 mins

	Treadmill Running	0x0 reps	rest: 120s
	Hanging Leg Raise	2x10 reps	rest: 0s
		2x8 reps	rest: 0s
		2x10 reps	rest: 0s

Upper Strength - Incline BB 6 exercises, 1 hr 11 mins

	Barbell Incline Bench Press	3x5 reps	rest: 180s
	Barbell Bent-Over Row	3x5 reps	rest: 180s
	Barbell Military Press	3x5 reps	rest: 180s
	Weighted Pull-Up	3x5 reps	rest: 180s
	EZ Bar Curl	3x5 reps	rest: 180s
	EZ Bar Tricep Extension	3x5 reps	rest: 180s

Cardio/Core 4 exercises, 2 hrs 9 mins

	Treadmill Running	0x0 reps	rest: 120s
		2x10 reps	rest: 0s
	Barbell Ab Rollout (Kneeling)	2x10 reps	rest: 0s
	Decline Bench Weighted Twist	2x10 reps	rest: 0s

Lower Strength 5 exercises, 59 mins

	Barbell Deep Squat	3x5 reps	rest: 180s
	Barbell Clean Deadlift	3x5 reps	rest: 180s
	Barbell Step-Up	3x5 reps	rest: 180s
		3x5 reps	rest: 180s
	Machine Seated Calf Raise	3x5 reps	rest: 180s

Cardio/Core 4 exercises, 2 hrs 9 mins

	Treadmill Running	0x0 reps	rest: 120s
	Hanging Leg Raise	2x10 reps	rest: 0s
		2x8 reps	rest: 0s
		2x10 reps	rest: 0s

Upper Hypertrophy - Flat DB 6 exercises, 1 hr 0 min

	Dumbbell Bench Press	3x10 reps	rest: 120s
	Dumbbell One-Arm Row	3x10 reps	rest: 120s
	Dumbbell Shoulder Shrug	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Dumbbell Bicep Curl	3x10 reps	rest: 120s
	Weighted Tricep Dip	3x10 reps	rest: 120s

Cardio/Core 4 exercises, 2 hrs 9 mins

	Treadmill Running	0x0 reps	rest: 120s
		2x10 reps	rest: 0s
	Barbell Ab Rollout (Kneeling)	2x10 reps	rest: 0s
	Decline Bench Weighted Twist	2x10 reps	rest: 0s

Lower Hypertrophy 5 exercises, 48 mins

	Barbell Lunge	3x10 reps	rest: 120s
	Barbell Stiff-Leg Deadlift	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Machine Seated Calf Raise	3x10 reps	rest: 120s

Cardio/Core 4 exercises, 2 hrs 9 mins

	Treadmill Running	0x0 reps	rest: 120s
	Hanging Leg Raise	2x10 reps	rest: 0s
		2x8 reps	rest: 0s
		2x10 reps	rest: 0s

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