Mad Skills Workout

DOWNLOADS/VIEWS: 0/489

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Biceps 6 exercises, 43 mins

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x10 reps	rest: 60s

Ab's & Cardio 5 exercises, 33 mins

Back & Shoulders 6 exercises, 42 mins

Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s

Ab's & Cardio 5 exercises, 32 mins

Chest & Biceps 6 exercises, 44 mins

Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s

Legs & Triceps 7 exercises, 59 mins

Dumbbell Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Bench Dip	3x20 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Machine Leg Extension	3x20 reps	rest: 60s
Machine Leg Curl (Prone)	3x20 reps	rest: 60s
Barbell Standing Calf Raise	3x30 reps	rest: 60s

Back & Shoulders 7 exercises, 49 mins

Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Alternating Front Raise	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s
Dumbbell Rotational Row	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s