jdlafonjr

Sep 10th 2018

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RATING: 7 (FROM 1 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

Legs 8 exercises, 1 hr 8 mins

Bodyweight Lunge	3x8 reps	rest: 90s
Barbell Squat	3x8 reps	rest: 90s
Barbell Side Split Squat	3x8 reps	rest: 90s
Kettlebell One-Arm Overhead Squat	3x8 reps	rest: 90s
Cable Pull Through	3x8 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 90s
Calf Press On Leg Press	3x8 reps	rest: 90s
Machine Calf Raise	5x8 reps	rest: 90s

Chest 8 exercises, 1 hr 5 mins

Dumbbell Bench Press	3x8 reps	rest: 90s
Dumbbell Fly	3x8 reps	rest: 90s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 90s
Dumbbell Incline Fly With A Twist	3x8 reps	rest: 90s
Leverage Chest Press	3x8 reps	rest: 90s
Leverage Decline Chest Press	3x8 reps	rest: 90s
Leverage Incline Chest Press	3x8 reps	rest: 90s
Machine Fly	3x8 reps	rest: 90s

Back 8 exercises, 1 hr 4 mins

Biceps 6 exercises, 1 hr 0 min

Triceps 6 exercises, 1 hr 0 min

Barbell Bench Press (Close Grip)	4x8 reps	rest: 90s
Barbell Tricep Extension	4x8 reps	rest: 90s
Single-Leg Bench Dip	4x8 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	4x8 reps	rest: 90s
Weighted Tricep Dip	4x8 reps	rest: 90s

Shoulders 8 exercises, 1 hr 3 mins

Arm Circles	3x8 reps	rest: 90s
Dumbbell Lateral Raise	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 90s
Dumbbell Seated Arnold Press	3x8 reps	rest: 90s
Barbell Upright Row	3x8 reps	rest: 90s
Barbell Military Press	3x8 reps	rest: 90s
Cable Upright Row	3x8 reps	rest: 90s
Leverage Shoulder Press	3x8 reps	rest: 90s

Abs and Forearms 7 exercises, 53 mins

Parallel Bar Leg Raise	3x8 reps	rest: 90s
Machine Ab Crunch	3x8 reps	rest: 90s
Plank	3x8 reps	rest: 90s
Cable Kneeling Crunch	3x8 reps	rest: 90s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 90s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 90s
Dumbbell Wrist Curl (Neutral Grip)	3x8 reps	rest: 90s