We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Stop Being a Fat Ass

accanino

Jun 26th 2019

TRY IT OUT

DOWNLOAD

Stop Being a Fat Ass

DOWNLOADS/VIEWS: 0/1681

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Tuesday
Wednesday
Friday
Saturday
Sunday

Medicine Ball 7 exercises, 38 mins

	Medicine Ball Chest Pass	4x10 reps	rest: 0s
	Medicine Ball Rotation	4x20 reps	rest: 0s
	Medicine Ball Chest Pass	4x10 reps	rest: 0s
	Medicine Ball Overhead Slam	4x10 reps	rest: 0s
	Medicine Ball Chest Pass	4x10 reps	rest: 0s
		4x10 reps	rest: 0s
	Medicine Ball Chest Pass	4x10 reps	rest: 120s

Core & Shoulders 9 exercises, 41 mins

	Cable Standing Row	3x5 reps	rest: 30s
	Cable Rope Lat Pulldown	3x5 reps	rest: 30s
	Cable Rope Deltoid Row	3x5 reps	rest: 30s
	Cable Reverse Wood Chop	3x10 reps	rest: 30s
	Cable Upright Row	3x5 reps	rest: 30s
	Cable Reverse Fly	3x5 reps	rest: 30s
	Cable Wood Chop	3x10 reps	rest: 30s
	Cable Shoulder Extension	3x5 reps	rest: 30s
	Cable Deadlift	3x5 reps	rest: 30s

Medicine Ball 7 exercises, 30 mins

	Medicine Ball Chest Pass	3x10 reps	rest: 0s
	Medicine Ball Rotation	3x20 reps	rest: 0s
	Medicine Ball Chest Pass	3x10 reps	rest: 0s
	Medicine Ball Overhead Slam	3x10 reps	rest: 0s
	Medicine Ball Chest Pass	3x10 reps	rest: 0s
		3x10 reps	rest: 0s
	Medicine Ball Chest Pass	3x10 reps	rest: 90s

Chest & Arms 9 exercises, 37 mins

		3x5 reps	rest: 30s
	Cable Shoulder Extension	3x5 reps	rest: 30s
	Cable Bicep Curl	3x5 reps	rest: 30s
	Cable Cross-Over	3x5 reps	rest: 30s
	Cable Rope Overhead Tricep Extension	3x5 reps	rest: 30s
	Cable Pulldown Bicep Curl	3x5 reps	rest: 30s
	Cable Lower Chest Raise	3x5 reps	rest: 30s
	Cable Reverse Curl	3x5 reps	rest: 30s
	Cable Mid Chest Crossover	3x5 reps	rest: 30s

Legs 7 exercises, 49 mins

	Cable Pull Through	3x5 reps	rest: 60s
	Cable Standing Leg Curl	6x5 reps	rest: 60s
	Cable Calf Raise	3x5 reps	rest: 60s
		3x5 reps	rest: 60s
	Cable Hip Abduction	6x5 reps	rest: 45s
	Cable Leg Kickback	6x5 reps	rest: 45s
		3x5 reps	rest: 60s

Featured Workout plans

Try one of these professionally designed workout plans

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan

5x5 Split Full Body Plan

Advanced Dumbbell Full Body

5x5 Strength & Power Routine

28-Day Strong Female Protocol

28-Day Strength & Power Plan

28-Day Get Strong Program

Upper Body Gym Workout

28-Day General Sport Specific Program

28-Day Lose Weight and Get Ripped

28-Day Lose Weight & Get Lean Routine