Gym

DOWNLOADS/VIEWS: 5/1032

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back / Triceps / Abs 12 exercises, 58 mins

Leg Raise	3x15 reps	rest: 0s
Plank	3x8 reps	rest: 0s
Alternating Heel Touch	3x15 reps	rest: 60s
T Bar Row	3x10 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 30s
Cable Standing Row	3x10 reps	rest: 0s
Cable Shoulder Extension	3x10 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 0s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 30s
Pull-Up	3x10 reps	rest: 0s
Dip	3x10 reps	rest: 30s
Back Hyperextension	4x12 reps	rest: 30s

Chest / Biceps / Abs 9 exercises, 48 mins

Cable Crunch Kneeling Rotation	3x15 reps	rest: 0s
Cable Side Bend	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Dumbbell One-Arm Zottman Preacher Curl	3x10 reps	rest: 30s
Barbell Bench Press	3x10 reps	rest: 0s
EZ Bar Curl	3x10 reps	rest: 30s
Dumbbell Pullover	3x10 reps	rest: 0s
Cable Cross-Over	3x10 reps	rest: 0s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 30s

Legs / Shoulders / Abs 14 exercises, 1 hr 16 mins

Cable Kneeling Crunch	3x15 reps	rest: 0s
Cable Crunch Kneeling Rotation	3x15 reps	rest: 0s
Cable Upward Chop	3x15 reps	rest: 60s
Smith Machine Split Squat	3x10 reps	rest: 0s
Smith Machine Stiff-Leg Deadlift	3x10 reps	rest: 30s
Machine Leg Press	3x10 reps	rest: 0s
Hack Calf Raise	3x10 reps	rest: 30s
Machine Leg Extension	3x10 reps	rest: 0s
Machine Single-Leg Extension	3x1 reps	rest: 30s
Barbell Sumo Deadlift	3x10 reps	rest: 0s
Dumbbell Walking Lunge	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 30s
Barbell Upright Row	3x12 reps	rest: 30s
Dumbbell Lateral Raise (Side-Lying)	3x12 reps	rest: 30s