tonya72

Dec 2nd 2018

TRY IT OUT

DOWNLOAD

4 Weeks 2 Shred

DOWNLOADS/VIEWS: 4/778

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

AM: Back and Biceps 10 exercises, 3 hrs 52 mins

Cable Front Lat Pulldown (Close Grip)	6x5,5,10,5,10,15 reps	rest: 35s
Stability Ball Trunk Rotation	6x300 reps	rest: 35s
Machine Assisted Pull-Up	6x5,5,10,5,10,15 reps	rest: 35s
Leverage Machine High Row	6x5,5,10,5,10,15 reps	rest: 35s
Dumbbell Incline Hammer Curl	6x10 reps	rest: 35s
Dumbbell One-Arm Row	6x5,5,10,5,10,15 reps	rest: 35s
Preacher Curl Machine	6x5,5,10,5,10,15 reps	rest: 35s
Cable Standing Curl	6x5,5,10,5,10,15 reps	rest: 35s
Step Machine	1x0 reps	rest: 30s
Walking	1x0 reps	rest: 30s

PM: Back and Biceps 4 exercises, 44 mins

AM: Shoulders and Triceps 11 exercises, 1 hr 56 mins

Machine Shoulder Press	6x5,5,10,5,10,15 reps	rest: 35s
Machine Reverse Fly	6x5,5,10,5,10,15 reps	rest: 35s
Machine Deltoid Raise	6x5,5,10,5,10,15 reps	rest: 35s
Smith Machine Shrug	6x5,5,10,5,10,15 reps	rest: 35s
Dumbbell Front Raise	6x10 reps	rest: 35s
Cable Shoulder Extension	6x5,5,10,5,10,15 reps	rest: 35s
Cable Rope Overhead Tricep Extension	6x10,10,20,10,20,30 reps	rest: 35s
Barbell Bench Press (Close Grip)	6x10,10,15,10,15,20 reps	rest: 35s
Dumbbell Lateral Raise	6x20 reps	rest: 35s
Stability Ball Trunk Rotation	1x300 reps	rest: 35s
Walking	1x0 reps	rest: 30s

PM: Shoulders and Triceps 2 exercises, 39 mins

	Walking	1x0 reps	rest: 30s
	Cable Kneeling Crunch	5x10 reps	rest: 35s

PM: Upper 1 exercises, 36 mins

1x0 reps

rest: 35s

Upper Body Hypertrophy 11 exercises, 1 hr 36 mins

Dumbbell Incline Bench Press	6x5,5,10,5,10,15 reps	rest: 35s
EZ Bar Curl	6x5,5,10,5,10,15 reps	rest: 35s
Cable Lat Pulldown (Wide Grip)	6x5,5,10,5,10,15 reps	rest: 35s
Leverage Machine Iso Row	6x5,5,10,5,10,15 reps	rest: 35s
Barbell Shoulder Press	6x5,5,10,5,10,15 reps	rest: 35s
Preacher Curl Machine	6x5,5,10,5,10,15 reps	rest: 35s
EZ Bar Tricep Extension	6x5,5,10,5,10,15 reps	rest: 35s
Bench Dip	6x5,5,10,5,10,15 reps	rest: 35s
Machine Reverse Fly	6x5,5,10,5,10,15 reps	rest: 35s
Machine Deltoid Raise	6x5,5,10,5,10,15 reps	rest: 35s
Walking	1x0 reps	rest: 40s

Squat, Bench, Legs 13 exercises, 2 hrs 44 mins

Linda 4 exercises, 1 hr 11 mins

Deadlift, Bench, Upper Body 11 exercises, 1 hr 17 mins

Squat, Legs 10 exercises, 2 hrs 9 mins

Hack Squat	4x4 reps	rest: 35s
Machine Leg Curl (Prone)	4x30,15,15,15 reps	rest: 35s
Smith Machine Single-Leg Calf Raise	3x15 reps	rest: 35s
Smith Machine Stiff-Leg Deadlift	3x6 reps	rest: 35s
Machine Leg Press (Narrow Stance)	6x10,8,6,10,8,6 reps	rest: 35s
Cable Deadlift	3x6 reps	rest: 35s
	3x20 reps	rest: 35s
Dumbbell Step-Up	4x10 reps	rest: 35s
Walking	1x0 reps	rest: 45s
Stationary Bike	1x0 reps	rest: 35s

Upper Hypertrophy wk6 day37 13 exercises, 1 hr 46 mins

Dumbbell Bench Press	3x8 reps	rest: 35s
EZ Bar Curl	3x8 reps	rest: 35s
Leverage Machine Iso Row	3x8 reps	rest: 35s
Leverage Shoulder Press	3x8 reps	rest: 35s
EZ Bar Tricep Extension	3x8 reps	rest: 35s
Dumbbell Front Raise	3x10 reps	rest: 35s
Cable Shoulder Extension	5x8 reps	rest: 35s
Cable Shoulder Extension	3x10 reps	rest: 35s
Cable Seated Row	3x8 reps	rest: 35s
Dual Cable Triceps Extension	3x10 reps	rest: 35s
Machine Bench Press	3x8 reps	rest: 35s
Elliptical Training	1x0 reps	rest: 35s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x10 reps	rest: 35s

Squat Bench Legs 8 exercises, 1 hr 35 mins

Barbell Deep Squat	3x6 reps	rest: 35s
Dumbbell Bench Press	4x6 reps	rest: 35s
Bodyweight Step-Up	4x10 reps	rest: 35s
Machine Leg Press (Narrow Stance)	3x10 reps	rest: 35s
Smith Machine Stiff-Leg Deadlift	3x20 reps	rest: 35s
Kettlebell One-Arm Swing	4x10 reps	rest: 35s
Dumbbell Reverse Lunge	4x10 reps	rest: 35s
Indoor Cycling	1x0 reps	rest: 45s

Deads, Bench, Upper 10 exercises, 1 hr 40 mins

Legs 7 exercises, 56 mins

Upper Hypertrophy 10 exercises, 1 hr 50 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 35s
EZ Bar Curl	3x8 reps	rest: 35s
Cable V Bar Pulldown	3x8 reps	rest: 35s
Cable Shoulder Extension	3x10 reps	rest: 35s
Leverage Machine Iso Row	3x8 reps	rest: 35s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 35s
Dumbbell Front Raise	3x10 reps	rest: 35s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 35s
Stationary Bike	1x0 reps	rest: 60s
Machine Shoulder Press	3x7 reps	rest: 35s

Legs 10 exercises, 1 hr 57 mins

Smith Machine Stiff-Leg Deadlift	3x10 reps	rest: 35s
	3x10 reps	rest: 35s
Smith Machine Single-Leg Calf Raise	4x8 reps	rest: 35s
Machine Leg Press	5x10 reps	rest: 35s
Dumbbell Bench Press	4x6 reps	rest: 35s
	3x20 reps	rest: 35s
Machine Leg Extension	3x10 reps	rest: 35s
Machine Seated Leg Curl	3x10 reps	rest: 35s
Barbell Bench Squat	4x6 reps	rest: 35s
Elliptical Training	1x0 reps	rest: 60s

Deadlift, Bench, Upper Body 12 exercises, 1 hr 58 mins

Barbell Deadlift	4x4 reps	rest: 35s
Dumbbell Lateral Raise	4x15 reps	rest: 35s
Barbell Bench Press	4x4 reps	rest: 35s
EZ Bar Curl	4x10 reps	rest: 35s
Cable Cross-Over	3x15 reps	rest: 35s
Dual Cable Triceps Extension	3x15 reps	rest: 35s
Leverage Machine Iso Row	3x15 reps	rest: 35s
Preacher Curl Machine	5x15 reps	rest: 35s
Preacher Curl Machine	5x15 reps	rest: 35s
Cable Shoulder Extension	3x15 reps	rest: 35s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 35s
Stationary Bike	1x0 reps	rest: 35s