singhfitness

Jun 22nd 2018

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Lean

DOWNLOADS/VIEWS: 9/1023

RATING: 59 (FROM 4 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

For the people who want to loose the fat and gain muscle on the other hand

Legs 5 exercises, 1 hr 10 mins

Chest and triceps 9 exercises, 1 hr 59 mins

Dumbbell Bench Press	6x12 reps	rest: 60s
Cable Cross-Over	6x12 reps	rest: 60s
Barbell Decline Bench Press	6x12 reps	rest: 60s
Machine Fly	6x12 reps	rest: 60s
Leverage Decline Chest Press	6x12 reps	rest: 60s
Dip	6x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	6x12 reps	rest: 60s
Dumbbell Tricep Extension	6x12 reps	rest: 60s
Bench Dip	6x12 reps	rest: 60s

Back and biceps 9 exercises, 2 hrs 1 min

Cable Lat Pulldown (Wide Grip)	6x12 reps	rest: 60s
T Bar Row	6x12 reps	rest: 60s
Cable Shoulder Extension	6x12 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	6x12 reps	rest: 60s
T Bar Row	6x12 reps	rest: 60s
Preacher Curl Machine	6x12 reps	rest: 60s
Dumbbell Alternating Incline Curl	6x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	6x12 reps	rest: 60s
Cable Dual Overhead Curl	6x12 reps	rest: 60s

forearms and calf 8 exercises, 1 hr 40 mins

Barbell Kneeling Wrist Curl (Palms Up)	6x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	6x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	6x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	6x12 reps	rest: 60s
Barbell Reverse Curl	6x12 reps	rest: 60s
Calf Press On Leg Press	6x12 reps	rest: 60s
Machine Seated Calf Raise	6x12 reps	rest: 60s
Barbell Seated Calf Raise	6x12 reps	rest: 60s

Legs and chest 8 exercises, 1 hr 52 mins

Barbell Single-Leg Squat	6x12 reps	rest: 60s
Box Jump Multiple Response	6x12 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	6x12 reps	rest: 60s
Cable Mid Chest Crossover	6x12 reps	rest: 60s
Leverage Chest Press	6x12 reps	rest: 60s
Barbell Bench Press (Wide Grip)	6x12 reps	rest: 60s
Machine Inner Chest Press	6x12 reps	rest: 60s
Cable Cross-Over	6x12 reps	rest: 60s

Back and triceps 9 exercises, 2 hrs 3 mins

Pull-Up (Hammer Grip)	6x12 reps	rest: 60s
Machine Lat Pulldown	6x12 reps	rest: 60s
Assisted Hyperextension	6x12 reps	rest: 60s
Leverage Machine Iso Row	6x12 reps	rest: 60s
Barbell Row	6x12 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	6x12 reps	rest: 60s
Tricep Side Stretch	6x12 reps	rest: 60s
Dumbbell Rotational Bench Press	6x12 reps	rest: 60s
Dumbbell Seated One-Arm Supported Tricep Extension	6x12 reps	rest: 60s