J_Chapman23

Jan 8th 2014

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30 Day Shred. Guaranteed results!

DOWNLOADS/VIEWS: 585/33534

RATING: 68 (FROM 69 JEFIT MEMBERS)

6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is designed to build muscle definition and increase strength and flexibility while cutting body fat. Cardiovascular exercise in this routine is designed for people who need low-impact/high output cardio.

This routine has more reps per set so that you can focus on lifting lighter weight to increase your muscle endurance and definition without bulking up.

An extra day is added for use as a make-up day if you miss one. Simply complete a make-up workout and get back in the groove!

Guaranteed results in 30 days!

Chest and Triceps 11 exercises, 2 hrs 35 mins

Barbell Bench Press	4x12 reps	rest: 60s
Tricep Machine	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Chest Dip	4x12 reps	rest: 60s
Butterfly	4x12 reps	rest: 60s
Triceps Pushdown - Rope	4x12 reps	rest: 60s
Deep Push Up	4x12 reps	rest: 60s
EZ Bar Lying Close-Grip Triceps Extension Behind the Head	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Triceps Pushdown V-Bar	4x12 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 60s

Back and Biceps 12 exercises, 2 hrs 39 mins

Chin Up	4x12 reps	rest: 60s
Incline Dumbbell Curl	4x12 reps	rest: 60s
Close Grip Vertical Row	4x12 reps	rest: 60s
Dumbbell Concentration Curls	4x12 reps	rest: 60s
Reverse Pec-Deck	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Machine Lat Pull Down	4x12 reps	rest: 60s
Close Grip Cable Curl	4x12 reps	rest: 60s
Back Extensions - Hyperextensions	4x12 reps	rest: 60s
Dumbbell Preacher Curl	4x12 reps	rest: 60s
The Line!!	1x1 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 60s

Legs 10 exercises, 2 hrs 28 mins

Barbell Squat	3x8 reps	rest: 60s
Dumbbell Lunges	4x12 reps	rest: 60s
Leg Press Machine	4x12 reps	rest: 60s
Leg Extensions	4x12 reps	rest: 60s
Seated Leg Curl	4x12 reps	rest: 60s
One Leg Floor Calf Raise	4x24 reps	rest: 60s
Seated Calf Raise	4x24 reps	rest: 60s
Standing Dumbbell Calf Raise	4x24 reps	rest: 60s
Bridge	4x1 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 60s

Core Strength 11 exercises, 2 hrs 13 mins

Decline Crunch	4x12 reps	rest: 30s
Plank	4x1 reps	rest: 60s
Machine Crunch	4x12 reps	rest: 60s
Machine Obliques	4x12 reps	rest: 60s
Side Bridge	4x1 reps	rest: 60s
Side Bend	4x12 reps	rest: 60s
Machine Knee-Ups	4x12 reps	rest: 60s
6 inches	4x12 reps	rest: 60s
Back Extension on Stability Ball	4x12 reps	rest: 60s
Low Back Stretch Prone Over Exercise Ball	3x1 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 60s

Shoulders and Forearms 11 exercises, 2 hrs 29 mins

Dumbbell Raise	4x12 reps	rest: 60s
Alternate Standing Front Dumbbell Raises	4x12 reps	rest: 60s
Barbell Shoulder Press	4x12 reps	rest: 60s
Alternate Standing Dumbbell Lateral Raise	4x12 reps	rest: 60s
Elvis Shrug	4x12 reps	rest: 60s
Plate Pinch	4x1 reps	rest: 60s
Standing Alternate Dumbbell Reverse Curl	4x12 reps	rest: 60s
Wrist Roller	4x12 reps	rest: 60s
Palms Up Dumbbell Wrist Curl Over A Bench	4x12 reps	rest: 60s
Palms Down Dumbbell Wrist Curl Over A Bench	4x12 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 60s

Cardio 2 exercises, 2 hrs 3 mins

	Elliptical Training	1x1 reps	rest: 60s
	Stationary Bike	1x1 reps	rest: 60s

Flexibility 16 exercises, 3 hrs 0 min

Hamstring Stretch	4x12 reps	rest: 60s
Leg-Up Hamstring Stretch	4x12 reps	rest: 60s
Kneeling Forearm Stretch	4x12 reps	rest: 60s
Middle Back Stretch	4x12 reps	rest: 60s
On Your Back Quad Stretch	4x12 reps	rest: 60s
Peroneals Stretch	4x12 reps	rest: 60s
Quad Stretch	4x12 reps	rest: 60s
Runner's Stretch	4x12 reps	rest: 60s
Seated Floor Hamstring Stretch	4x12 reps	rest: 60s
Shoulder Stretch	4x12 reps	rest: 60s
Spine Stretch	4x12 reps	rest: 60s
Tricep Stretch	4x12 reps	rest: 60s
Upper Back Stretch	4x12 reps	rest: 60s
Wide Leg Stretch	4x12 reps	rest: 60s
World's Greatest Stretch	4x12 reps	rest: 60s
Yoga	1x0 reps	rest: 60s

Make Up Full Body Day 11 exercises, 2 hrs 34 mins

Triceps Pushdown V-Bar	4x12 reps	rest: 60s
One Arm Dumbbell Preacher Curl	4x12 reps	rest: 60s
Seated Machine Row	4x12 reps	rest: 60s
Butt Machine	4x12 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Wrist Roller	4x12 reps	rest: 60s
Machine Crunch	4x12 reps	rest: 60s
Dumbbell Lunges	4x12 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 60s