Week 1

DOWNLOADS/VIEWS: 0/300

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full body using basic weights over 7 days

Biceps & Back 22 exercises, 2 hrs 12 mins

Dumbbell Bicep Curl	3x12 reps	rest: 30s
Dumbbell Concentration Curl	3x12 reps	rest: 30s
Dumbbell High Curl	3x12 reps	rest: 30s
Dumbbell Hammer Curl	3x12 reps	rest: 30s
Dumbbell Incline Curl	3x12 reps	rest: 30s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 30s
Preacher Curl Machine	3x12 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 30s
Stability Ball Back Extension	3x12 reps	rest: 30s
Barbell Deadlift	3x12 reps	rest: 30s
Barbell Bent-Over Row (Reverse Grip)	3x12 reps	rest: 30s
Cable Rope Lat Pulldown	3x12 reps	rest: 30s
Cable Seated Row	3x12 reps	rest: 30s
Cable V Bar Pulldown	3x12 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 30s
Pull-Up (Hammer Grip)	3x12 reps	rest: 30s
Machine Assisted Pull-Up	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 30s
Stability Ball Back Extension with Hands Behind Head	3x12 reps	rest: 30s
Stability Ball Shoulder Flexion	3x12 reps	rest: 30s

Chest & Triceps 13 exercises, 1 hr 17 mins

Barbell Incline Bench Press	3x12 reps	rest: 30s
Machine Fly	3x12 reps	rest: 30s
Dumbbell Bench Press	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
Push-Up	3x12 reps	rest: 30s
Cable Cross-Over	3x12 reps	rest: 30s
Dumbbell Alternating Tricep Kickback	3x12 reps	rest: 30s
Dumbbell Alternating Tricep Extension	3x12 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 30s
EZ Bar Decline Close Grip Skull Crusher	3x12 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 30s
Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 30s

Core & Shoulders 15 exercises, 1 hr 25 mins

Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	3x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 30s
Dumbbell Upright Row	3x12 reps	rest: 30s
Dumbbell Front Raise	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
Cable Kneeling Crunch	3x12 reps	rest: 30s
Cable Wood Chop	3x12 reps	rest: 30s
Crunch	3x12 reps	rest: 30s
Plank	3x12 reps	rest: 30s
Dumbbell Side Bend	3x12 reps	rest: 30s
Barbell Side Bend	3x12 reps	rest: 30s
Bench Leg Raise (Supine)	3x12 reps	rest: 30s
Decline Crunch	3x12 reps	rest: 30s