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Elite 3Days

avtuly

Nov 22nd 2014

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Elite 3Days

DOWNLOADS/VIEWS: 179/9025

RATING: 93 (FROM 208 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Lags+Abs 12 exercises, 1 hr 29 mins

	Indoor Cycling	3x7 reps	rest: 10s
	Air Bike	3x20 reps	rest: 60s
	Barbell Deep Squat	3x7 reps	rest: 180s
	Barbell Clean	3x7 reps	rest: 180s
	Machine Leg Press	3x7 reps	rest: 120s
	Barbell Stiff-Leg Deadlift	3x7 reps	rest: 120s
	Barbell Standing Calf Raise	3x10 reps	rest: 0s
	Barbell Seated Calf Raise	3x10 reps	rest: 0s
	Hanging Leg Raise	3x15 reps	rest: 0s
	Cable Kneeling Crunch	3x15 reps	rest: 0s
	Bench Leg Raise (Supine)	3x15 reps	rest: 0s
	Decline Crunch	3x15 reps	rest: 0s

Push 10 exercises, 1 hr 22 mins

	Jump Rope	3x7 reps	rest: 10s
	Barbell Incline Bench Press	3x7 reps	rest: 120s
	Dumbbell Incline Bench Press	2x7 reps	rest: 120s
	Barbell Bench Press	3x7 reps	rest: 120s
	Dumbbell Bench Press	2x7 reps	rest: 120s
	Barbell Military Press	3x7 reps	rest: 120s
	Dumbbell Seated Shoulder Press	2x7 reps	rest: 120s
	Dumbbell Lateral Raise	2x7 reps	rest: 120s
	Barbell Tricep Press (Supine)	3x7 reps	rest: 120s
	Cable Tricep Pushdown (Rope)	2x7 reps	rest: 120s

Rest 0 exercises, 0 min

Rest 0 exercises, 0 min

Pull 10 exercises, 1 hr 22 mins

	Jump Rope	3x7 reps	rest: 10s
	Weighted Pull-Up	3x7 reps	rest: 120s
	Chin-Up (Close Grip)	2x7 reps	rest: 120s
	Barbell Bent-Over Row	3x7 reps	rest: 120s
	Cable Shoulder Extension	2x7 reps	rest: 120s
	Barbell Upright Row	3x7 reps	rest: 120s
	Dumbbell Rear Deltoid Row	2x7 reps	rest: 120s
	Dumbbell Bent-Over Raise	2x7 reps	rest: 120s
	Barbell Curl	3x7 reps	rest: 120s
	Dumbbell Zottman Curl	2x7 reps	rest: 120s

Rest 0 exercises, 0 min

Start Day1 0 exercises, 0 min

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