week 1/2

DOWNLOADS/VIEWS: 2/786

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

chest 6 exercises, 51 mins

Machine Bench Press	4x10 reps	rest: 60s
Barbell Pullover and Press	4x6 reps	rest: 100s
Dumbbell Bench Press	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 100s
	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	4x12 reps	rest: 60s

shoulder 7 exercises, 1 hr 3 mins

Smith Machine Upright Row	4x10 reps	rest: 60s
Dumbbell Seated Alternating Front Raise	4x6 reps	rest: 120s
Machine Reverse Fly	3x6 reps	rest: 120s
Leverage Shoulder Press	3x6 reps	rest: 128s
Dumbbell Hammer Shoulder Press	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x4 reps	rest: 120s

tri 6 exercises, 58 mins

Barbell Bench Press (Close Grip)	3x6 reps	rest: 120s
Cable One-Arm Tricep Extension	4x6 reps	rest: 120s
Dumbbell Incline Tricep Extension	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Machine Assisted Dip	3x6 reps	rest: 120s
Machine Seated Tricep Dip	4x6 reps	rest: 120s

back 5 exercises, 45 mins

bi 6 exercises, 53 mins

Preacher Curl Machine	4x10 reps	rest: 60s
Cable One-Arm High Curl	4x6 reps	rest: 120s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 60s
Cable Incline Bicep Curl	3x6 reps	rest: 120s
Dumbbell Bicep Curl (Supine Wide Grip)	3x6 reps	rest: 120s
	4x10 reps	rest: 60s