We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Volume / Endurance

AlexandreLoyer

Jun 29th 2018

TRY IT OUT

DOWNLOAD

Volume / Endurance

DOWNLOADS/VIEWS: 24/2957

RATING: 99 (FROM 4 JEFIT MEMBERS)

3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pec / Triceps / Epaules 7 exercises, 58 mins

	Barbell Bench Press	4x8 reps	rest: 60s
	Cable Cross-Over	4x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
	Barbell Shoulder Press	3x20 reps	rest: 60s
	Cable Reverse Fly	3x20 reps	rest: 60s

Dos / Biceps / Epaules Degressif 6 exercises, 58 mins

	Walking	0x0 reps	rest: 3s
	Barbell Bent-Over Row	4x16 reps	rest: 60s
	Barbell Deadlift	4x16 reps	rest: 60s
	Dumbbell Hammer Curl	4x16 reps	rest: 60s
	Dumbbell Incline Curl	4x16 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x20 reps	rest: 60s

Pec / Triceps / Epaules Degressif 7 exercises, 1 hr 8 mins

	Walking	0x0 reps	rest: 3s
	Barbell Bench Press	4x16 reps	rest: 60s
	Dumbbell Incline Fly	4x16 reps	rest: 60s
	Barbell Tricep Extension	3x16 reps	rest: 60s
	Barbell Tricep Extension (Supine)	4x16 reps	rest: 60s
	Dumbbell One-Arm Tricep Extension	4x16 reps	rest: 60s
	Barbell Shrug	3x20 reps	rest: 60s

Dos / Biceps / Trapeze 6 exercises, 52 mins

	Cable Seated Row	4x8 reps	rest: 60s
	Barbell Curl	4x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
	Dumbbell Incline Curl	4x8 reps	rest: 60s
	Barbell Upright Row	3x20 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x20 reps	rest: 60s

Cardio / Abs 5 exercises, 28 mins

	Stability Ball Plank	2x8 reps	rest: 60s
	Crunch	2x20 reps	rest: 60s
	Stability Ball Hip Roll	2x20 reps	rest: 60s
	Stability Ball Leg Lift	2x20 reps	rest: 60s
	Stability Ball Pull-In	2x20 reps	rest: 60s

Legday 3 exercises, 42 mins

	Barbell Deep Squat	4x20 reps	rest: 60s
	Barbell Lunge	4x20 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	4x20 reps	rest: 60s

Featured Workout plans

Try one of these professionally designed workout plans

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan

5x5 Split Full Body Plan

Advanced Dumbbell Full Body

5x5 Strength & Power Routine

28-Day Strong Female Protocol

28-Day Strength & Power Plan

28-Day Get Strong Program

Upper Body Gym Workout

28-Day General Sport Specific Program

28-Day Lose Weight and Get Ripped