5 Day Split

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RATING: 84 (FROM 6 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

Chest 10 exercises, 2 hrs 24 mins

Road Cycling	0x0 reps	rest: 60s
Dumbbell Bench Press	3x15 reps	rest: 60s
Dumbbell Fly	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 60s
Dumbbell Incline Fly	3x15 reps	rest: 60s
Dumbbell Decline Bench Press	3x15 reps	rest: 60s
Dumbbell Decline Fly	3x15 reps	rest: 60s
Dumbbell Pullover	3x20 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x20 reps	rest: 60s
	4x10 reps	rest: 60s

Shoulders 8 exercises, 1 hr 58 mins

Road Cycling	0x0 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x20 reps	rest: 60s
Dumbbell Seated Arnold Press	3x15 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x12 reps	rest: 60s
Dumbbell Front Incline Raise	3x12 reps	rest: 60s
Cable Upright Row	3x20 reps	rest: 60s
Dumbbell Shoulder Shrug	3x20 reps	rest: 60s
	3x10 reps	rest: 60s

Back 7 exercises, 1 hr 52 mins

Road Cycling	0x0 reps	rest: 60s
Dumbbell Rotational Row	3x20 reps	rest: 60s
Cable Rope Lat Pulldown	3x30 reps	rest: 60s
Dumbbell One-Arm Pullover (Stability Ball)	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Deadlift	3x10 reps	rest: 60s
	4x10 reps	rest: 60s

Arms 9 exercises, 2 hrs 18 mins

Road Cycling	0x0 reps	rest: 60s
Dumbbell Hammer Curl	3x20 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x20 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x20 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x20 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x20 reps	rest: 60s
Band Alternating Bicep Curl	3x40 reps	rest: 60s
	4x10 reps	rest: 60s

Legs 5 exercises, 1 hr 38 mins

Road Cycling	0x0 reps	rest: 60s
Band Squat	3x20 reps	rest: 60s
Dumbbell Lateral Lunge with Bicep Curl	3x20 reps	rest: 60s
Dumbbell Plie Squat	3x20 reps	rest: 60s
Dumbbell Calf Raise	3x20 reps	rest: 60s