TammyLyons

Feb 13th 2019

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Summer Burn

DOWNLOADS/VIEWS: 44/4079

RATING: 87 (FROM 3 JEFIT MEMBERS)

3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest, Biceps, Forearms, Abs 15 exercises, 1 hr 31 mins

Barbell Incline Bench Press	2x12 reps	rest: 30s
Dumbbell Bench Press	2x12 reps	rest: 30s
Dumbbell Incline Fly	2x12 reps	rest: 30s
Cable Cross-Over	2x12 reps	rest: 30s
EZ Bar Preacher Curl (Reverse Grip)	2x12 reps	rest: 30s
Barbell Curl	2x12 reps	rest: 30s
Cable Dual Overhead Curl	2x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	2x12 reps	rest: 30s
Barbell Reverse Curl	2x12 reps	rest: 30s
Barbell Kneeling Wrist Curl (Palms Down)	2x12 reps	rest: 30s
Barbell Kneeling Wrist Curl (Palms Up)	2x12 reps	rest: 30s
Cable Kneeling Crunch	2x12 reps	rest: 30s
Hanging Knee Raise	1x12 reps	rest: 30s
Seated Leg Tuck	1x12 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s

Quads, Hamstrings, Calves 12 exercises, 53 mins

Lats, Lower Back, Abs 10 exercises, 38 mins

Cable Seated Row	2x12 reps	rest: 30s
Barbell Bent-Over Row (Reverse Grip)	2x12 reps	rest: 30s
Dumbbell Pullover	2x12 reps	rest: 30s
T Bar Row	2x12 reps	rest: 30s
	2x12 reps	rest: 30s
Barbell Deadlift	1x12 reps	rest: 30s
Back Hyperextension	1x12 reps	rest: 30s
Weighted Crunch	1x12 reps	rest: 30s
Leg Raise	2x12 reps	rest: 30s
Oblique Crunch	2x12 reps	rest: 30s

Shoulders, Traps, Triceps, Calves 14 exercises, 58 mins

Cable Rope Face Pull	2x12 reps	rest: 30s
Dumbbell Lateral Raise	2x12 reps	rest: 30s
Dumbbell Seated Shoulder Press	2x12 reps	rest: 30s
Barbell Front Raise	2x12 reps	rest: 30s
Barbell Shrug	2x12 reps	rest: 30s
Dumbbell Upright Row	2x12 reps	rest: 30s
	2x12 reps	rest: 30s
Cable Shoulder Extension	2x12 reps	rest: 30s
Barbell Skull Crusher (Reverse Grip)	2x12 reps	rest: 30s
Dumbbell Seated One-Arm Tricep Extension	2x12 reps	rest: 30s
Barbell Bench Press (Close Grip)	2x12 reps	rest: 30s
Machine Seated Calf Raise	2x12 reps	rest: 30s
Calf Press On Leg Press	1x12 reps	rest: 30s
Machine Calf Raise	1x12 reps	rest: 30s