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Elite +

avtuly

Oct 15th 2014

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Elite +

DOWNLOADS/VIEWS: 1036/48180

RATING: 98 (FROM 312 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

T-1 7 exercises, 1 hr 2 mins

	Weighted Pull-Up	3x7 reps	rest: 120s
	Chin-Up (Close Grip)	3x7 reps	rest: 120s
	Barbell Bent-Over Row	3x7 reps	rest: 120s
	Cable Shoulder Extension	3x7 reps	rest: 90s
	Barbell Upright Row	3x7 reps	rest: 120s
	Dumbbell Rear Deltoid Row	3x7 reps	rest: 120s
	Dumbbell Bent-Over Raise	3x7 reps	rest: 90s

T-2 7 exercises, 1 hr 4 mins

	Barbell Incline Bench Press	3x7 reps	rest: 120s
	Dumbbell Incline Bench Press	3x7 reps	rest: 120s
	Barbell Bench Press	3x7 reps	rest: 120s
	Dumbbell Bench Press	3x7 reps	rest: 120s
	Barbell Military Press	3x7 reps	rest: 120s
	Dumbbell Seated Shoulder Press	3x7 reps	rest: 120s
	Dumbbell Lateral Raise	3x7 reps	rest: 90s

Cardio 4 exercises, 56 mins

	Jump Rope	3x7 reps	rest: 5s
	Running	3x7 reps	rest: 15s
	Indoor Cycling	3x7 reps	rest: 15s
	Swimming	3x7 reps	rest: 15s

T-3 9 exercises, 1 hr 9 mins

	Air Bike	3x20 reps	rest: 60s
	Barbell Deep Squat	3x7 reps	rest: 120s
	Barbell Clean Deadlift	3x7 reps	rest: 120s
	Machine Leg Press	3x7 reps	rest: 120s
	Barbell Stiff-Leg Deadlift	3x7 reps	rest: 120s
	Barbell Standing Calf Raise	3x7 reps	rest: 60s
	Barbell Seated Calf Raise	3x7 reps	rest: 60s
	Cable Kneeling Crunch	3x7 reps	rest: 60s
	Hanging Leg Raise	3x7 reps	rest: 60s

T-4 9 exercises, 1 hr 4 mins

	Barbell Curl	3x7 reps	rest: 120s
	Barbell Bench Press (Close Grip)	3x7 reps	rest: 120s
	Dumbbell Bicep Curl	2x7 reps	rest: 90s
	Dumbbell Hammer Curl	2x7 reps	rest: 90s
	Barbell Tricep Press (Supine)	2x7 reps	rest: 120s
	Dumbbell Incline Curl	2x7 reps	rest: 120s
	Barbell Tricep Extension (Supine)	2x7 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	2x7 reps	rest: 90s
	Barbell Reverse Curl	3x7 reps	rest: 120s

Cardio 4 exercises, 56 mins

	Jump Rope	3x7 reps	rest: 5s
	Running	3x7 reps	rest: 15s
	Indoor Cycling	3x7 reps	rest: 15s
	Swimming	3x7 reps	rest: 15s

Rest 0 exercises, 0 min

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