#GETFUCKINGSHREDDED2019
joel.suhonen avatar joel.suhonen
May 20th 2019
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#GETFUCKINGSHREDDED2019

DOWNLOADS/VIEWS: 30/9174
RATING: 70 (FROM 11 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Science?! More like BROscience!

Chest & Abs  7 exercises, 59 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

4x6 reps

rest: 90s audio icon
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Barbell Incline Bench Press exercise demonstration
Barbell Incline Bench Press

4x6 reps

rest: 90s audio icon
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Machine Bench Press exercise demonstration
Machine Bench Press

3x12 reps

rest: 90s audio icon
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Cable Cross-Over exercise demonstration
Cable Cross-Over

3x12 reps

rest: 90s audio icon
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Push-Up exercise demonstration
Push-Up

3x8 reps

rest: 60s audio icon
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Decline Crunch exercise demonstration
Decline Crunch

3x15 reps

rest: 90s audio icon
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Hanging Leg Raise exercise demonstration
Hanging Leg Raise

3x12 reps

rest: 90s audio icon
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Legs  6 exercises, 1 hr 2 mins
Barbell Squat exercise demonstration
Barbell Squat

5x5 reps

rest: 90s audio icon
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Barbell Romanian Deadlift exercise demonstration
Barbell Romanian Deadlift

4x8 reps

rest: 90s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

3x10 reps

rest: 90s audio icon
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Machine Seated Leg Curl exercise demonstration
Machine Seated Leg Curl

3x12 reps

rest: 90s audio icon
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Dumbbell Walking Lunge exercise demonstration
Dumbbell Walking Lunge

3x15 reps

rest: 90s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

4x20 reps

rest: 90s audio icon
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Shoulders & Abs  7 exercises, 1 hr 10 mins
Barbell Military Press exercise demonstration
Barbell Military Press

4x6 reps

rest: 90s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

4x8 reps

rest: 90s audio icon
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Cable Reverse Fly exercise demonstration
Cable Reverse Fly

4x12 reps

rest: 90s audio icon
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Machine Shoulder Press exercise demonstration
Machine Shoulder Press

3x10 reps

rest: 90s audio icon
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Barbell Shrug exercise demonstration
Barbell Shrug

4x15 reps

rest: 90s audio icon
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Dumbbell Side Bend exercise demonstration
Dumbbell Side Bend

3x15 reps

rest: 90s audio icon
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Barbell Ab Rollout (Kneeling) exercise demonstration
Barbell Ab Rollout (Kneeling)

3x12 reps

rest: 90s audio icon
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Arms  6 exercises, 1 hr 8 mins
EZ Bar Curl exercise demonstration
EZ Bar Curl

4x12 reps

rest: 90s audio icon
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Barbell Skull Crusher (Reverse Grip) exercise demonstration
Barbell Skull Crusher (Reverse Grip)

4x12 reps

rest: 90s audio icon
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Barbell Preacher Curl exercise demonstration
Barbell Preacher Curl

4x8 reps

rest: 90s audio icon
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Dip exercise demonstration
Dip

4x12 reps

rest: 90s audio icon
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Dumbbell Hammer Curl (Cross Body) exercise demonstration
Dumbbell Hammer Curl (Cross Body)

4x12 reps

rest: 90s audio icon
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Cable Rope Overhead Tricep Extension exercise demonstration
Cable Rope Overhead Tricep Extension

4x12 reps

rest: 90s audio icon
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