Snap Fitness Training Plan

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RATING: 100 (FROM 2 JEFIT MEMBERS)

5 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back & Triceps - 1 Mile 7 exercises, 56 mins

Decline Crunch	3x16 reps	rest: 60s
Pull-Up	3x16 reps	rest: 60s
Cable Seated Row	3x16 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x16 reps	rest: 60s
Machine Tricep Extension	3x16 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x16 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x16 reps	rest: 60s

Delts & Traps - 1 Mile 7 exercises, 56 mins

Machine Deltoid Raise	3x16 reps	rest: 60s
Machine Reverse Fly	3x16 reps	rest: 60s
Machine Shoulder Press	3x16 reps	rest: 60s
Cable Rope Face Pull	3x16 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x16 reps	rest: 60s
Leverage Machine Shrug	3x16 reps	rest: 60s
Hack Calf Raise	3x16 reps	rest: 60s

Arms - 1 MIle 7 exercises, 56 mins

Plank	3x8 reps	rest: 60s
Preacher Curl Machine	3x16 reps	rest: 60s
EZ Bar Curl	3x16 reps	rest: 60s
Dumbbell Seated Hammer Curl	3x16 reps	rest: 60s
Cable Shoulder Extension	3x16 reps	rest: 60s
Dumbbell Seated Tricep Press	3x16 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x16 reps	rest: 60s

Chest & Traps - 1 Mile 7 exercises, 57 mins

Machine Reverse Fly	3x16 reps	rest: 60s
Push-Up	3x16 reps	rest: 60s
Machine Incline Chest Press	3x16 reps	rest: 60s
Dumbbell Incline Bench Press	3x16 reps	rest: 60s
Dumbbell Lateral Raise	3x16 reps	rest: 60s
Dumbbell Shoulder Shrug	3x16 reps	rest: 60s
Machine Calf Raise	3x16 reps	rest: 60s

Back & Delts - 1 Mile 7 exercises, 58 mins

Stability Ball Pull-In	3x16 reps	rest: 60s
Pull-Up	3x16 reps	rest: 60s
Machine Lat Pulldown	3x16 reps	rest: 60s
Dumbbell One-Arm Row	3x16 reps	rest: 60s
Back Hyperextension	3x16 reps	rest: 60s
Dumbbell Upright Row	3x16 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x16 reps	rest: 60s

Chest & Biceps - 1 Mile 7 exercises, 1 hr 0 min

Dip	3x16 reps	rest: 60s
Dumbbell Bench Press	3x16 reps	rest: 60s
Cable Cross-Over	3x16 reps	rest: 60s
Cable Dual Overhead Curl	3x16 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x16 reps	rest: 60s
Dumbbell Hammer Curl	3x16 reps	rest: 60s
Machine Calf Raise	3x16 reps	rest: 60s