GregoryRossCarlin

Mar 9th 2019

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BlazeFit 1

DOWNLOADS/VIEWS: 4/875

RATING: 2 (FROM 1 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Triceps 7 exercises, 40 mins

Push-Up	1x8 reps	rest: 0s
Barbell Bench Press	5x8 reps	rest: 45s
Dumbbell Incline Bench Press	4x8 reps	rest: 30s
Dumbbell Incline Fly	4x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 45s
Dip	4x8 reps	rest: 5s

Legs 10 exercises, 1 hr 9 mins

Indoor Cycling	1x8 reps	rest: 5s
Bodyweight Squat	3x10 reps	rest: 30s
Bodyweight Lunge	3x10 reps	rest: 30s
Machine Leg Press	5x8 reps	rest: 30s
Machine Leg Extension	3x25 reps	rest: 10s
Machine Seated Leg Curl	3x25 reps	rest: 10s
Dumbbell Walking Lunge	2x25 reps	rest: 60s
Machine Leg Press (Narrow Stance)	2x25 reps	rest: 60s
Machine Calf Raise	3x30 reps	rest: 5s
Machine Seated Calf Raise	4x15 reps	rest: 20s

Back & Biceps 9 exercises, 47 mins

Rowing	1x8 reps	rest: 5s
Machine Assisted Pull-Up	1x50 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 5s
Cable Seated Row	3x10 reps	rest: 5s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 45s
Barbell Curl	2x8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 30s
Cable Reverse Curl	2x8 reps	rest: 5s

Shoulders & Abs 10 exercises, 51 mins

Smith Machine Shoulder Press	3x8 reps	rest: 5s
Dumbbell Lateral Raise	3x8 reps	rest: 5s
Dumbbell Bent-Over Raise	4x8 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 30s
Cable Rope Deltoid Row	3x8 reps	rest: 45s
Dumbbell Shoulder Shrug	3x8 reps	rest: 45s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 30s
Bench Weighted Decline Crunch	4x8 reps	rest: 30s
Jackknife Sit-Up	3x8 reps	rest: 5s

Abs 6 exercises, 42 mins