Nick's 3 months to success

DOWNLOADS/VIEWS: 8/2858

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

I wanted to come up with a routine that focuses on 1-2 body areas at a time incorporating cardio and HIIT to build lean muscle and shred that unwanted fat.

I recommend 4 sets of 15,12,10 and 8 for each workout starting with a lower weight on the first set and upping the weight at each set.

I recommend 1 day either weekly or fortnightly to attend a 15-45 minute Class or perform Cardio and get them HIIT's in to burn them extra calories to shred fat whilst resting your muscles.

Day 1
Day 2
Day 3

Chest, Shoulders and Triceps 15 exercises, 2 hrs 31 mins

Dumbbell Bench Press	4x15 reps	rest: 30s
Dumbbell Fly	4x15 reps	rest: 30s
Machine Fly	4x15 reps	rest: 30s
Cable Cross-Over	4x15 reps	rest: 30s
Cable Lower Chest Raise	4x15 reps	rest: 30s
Dumbbell Lateral Raise	4x15 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x15 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 30s
Barbell Upright Row	4x15 reps	rest: 30s
Machine Shoulder Press	4x15 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 30s
Barbell Tricep Extension (Supine)	4x15 reps	rest: 30s
Dumbbell Tricep Extension	4x15 reps	rest: 30s
Cable Shoulder Extension	4x15 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s

Back and Biceps 11 exercises, 1 hr 59 mins

Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 30s
Barbell Bent-Over Row	4x15 reps	rest: 30s
Cable Seated Row	4x15 reps	rest: 30s
Dumbbell One-Arm Row	4x15 reps	rest: 30s
Machine Assisted Chin-Up	4x15 reps	rest: 30s
Barbell Curl	4x15 reps	rest: 30s
Barbell Reverse Curl	4x15 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x15 reps	rest: 30s
Cable Bicep Curl	4x15 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s

Legs and Abs 11 exercises, 1 hr 43 mins

Machine Leg Curl (Prone)	4x12 reps	rest: 30s
Machine Leg Extension	4x12 reps	rest: 30s
Machine Seated Leg Curl	4x12 reps	rest: 30s
Cable Hip Abduction	4x12 reps	rest: 30s
Cable Leg Kickback	4x12 reps	rest: 30s
Barbell Standing Calf Raise	4x12 reps	rest: 30s
Decline Crunch	4x12 reps	rest: 30s
Cable Kneeling Crunch	4x12 reps	rest: 30s
Dumbbell Side Bend	4x12 reps	rest: 30s
Machine Ab Crunch	4x12 reps	rest: 30s
Rowing	1x0 reps	rest: 30s