4 day cable/dumbbell

DOWNLOADS/VIEWS: 10/4079

RATING: 64 (FROM 10 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest, Shoulders, Triceps, Abs 0 exercises, 0 min

Back, Biceps, Legs 16 exercises, 1 hr 42 mins

Kneeling Hip Extension	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	3x8 reps	rest: 60s
Leg Swing	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s
Bodyweight Calf Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palm in)	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Cable Deadlift	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Cable Pulldown Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s

Cardio 4 exercises, 4 hrs 0 min

Chest, Shoulders, Triceps, Abs 14 exercises, 1 hr 29 mins

Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s

Back, Biceps, Legs 4 exercises, 25 mins

Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Drag Curl	3x8 reps	rest: 60s
Dumbbell High Curl	3x8 reps	rest: 60s