Upper/lower body toning

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RATING: 43 (FROM 4 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout based on weight training using mostly barbells and dumbbells. This workout focuses on the lower body such as glutes and upper body. It's great for a person who wants to get strong not using very heavy weights.

Monday
Tuesday
Thursday
Friday

Workout 1 7 exercises, 47 mins

Barbell Glute Bridge	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Barbell Sumo Deadlift	3x12 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
Barbell Hip Thrust	2x10 reps	rest: 60s

Workout 2 7 exercises, 48 mins

Barbell Bench Squat	3x10 reps	rest: 60s
Cable Rope Pull-Up	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Hip Thrust	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Single-Leg Glute Bridge	1x40 reps	rest: 60s

Workout 3 7 exercises, 45 mins

Barbell Sumo Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Glute Bridge	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Single-Leg Squat	3x10 reps	rest: 60s
	3x12 reps	rest: 60s
Barbell Hip Thrust	2x8 reps	rest: 60s

Workout 4 7 exercises, 48 mins

Barbell Hip Thrust	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Bench Squat	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Barbell Glute Bridge	1x40 reps	rest: 60s