M4L 5-Day Working P1

DOWNLOADS/VIEWS: 0/276

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Abs 8 exercises, 1 hr 20 mins

Barbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	3x5 reps	rest: 180s
Dumbbell Incline Bench Press	3x5 reps	rest: 180s
Barbell Bench Press	3x5 reps	rest: 180s
Cable Rope Face Pull	3x9 reps	rest: 180s
Hanging Leg Raise	3x8 reps	rest: 90s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 90s
Air Bike	3x8 reps	rest: 90s

Back & Calves 8 exercises, 1 hr 27 mins

Barbell Deadlift	4x9 reps	rest: 60s
Barbell Deadlift	3x5 reps	rest: 180s
Barbell Bent-Over Row	3x5 reps	rest: 180s
Weighted Pull-Up	3x5 reps	rest: 180s
Cable Front Lat Pulldown (Close Grip)	3x5 reps	rest: 180s
Barbell Shrug	2x5 reps	rest: 180s
Barbell Standing Calf Raise	3x5 reps	rest: 180s
Machine Seated Calf Raise	3x5 reps	rest: 180s

Shoulders & Abs 7 exercises, 1 hr 6 mins

Barbell Military Press	4x8 reps	rest: 60s
Barbell Military Press	3x6 reps	rest: 180s
Dumbbell Lateral Raise	3x5 reps	rest: 180s
Dumbbell Lateral Raise (Prone)	3x5 reps	rest: 180s
Cable Kneeling Crunch	3x9 reps	rest: 90s
Hanging Leg Raise	3x9 reps	rest: 90s
Air Bike	3x9 reps	rest: 90s

Legs 6 exercises, 1 hr 3 mins

Upper Body & Abs 10 exercises, 1 hr 34 mins

Barbell Incline Bench Press	4x9 reps	rest: 60s
Barbell Incline Bench Press	3x9 reps	rest: 90s
Barbell Curl	3x9 reps	rest: 60s
Barbell Curl	3x5 reps	rest: 180s
Barbell Bench Press (Close Grip)	3x5 reps	rest: 180s
Dumbbell Alternating Bicep Curl	3x5 reps	rest: 180s
Dumbbell Seated Tricep Press	3x5 reps	rest: 180s
Hanging Leg Raise	3x8 reps	rest: 90s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 90s
Air Bike	3x8 reps	rest: 90s