RaisesEyeBrows

Feb 7th 2014

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Bad Ass!

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RATING: 82 (FROM 36 JEFIT MEMBERS)

5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

You think you got what it takes to be a bad ass?...This Advanced hard core 6 day split will lift you, rock you, perk you, rip you, buff you and polish you to a bad ass!!....Enjoy! ;-)

Chest, Tricep and Abs 10 exercises, 1 hr 45 mins

Dip	4x15 reps	rest: 45s
Barbell Decline Bench Press	4x15 reps	rest: 45s
Hanging Leg Raise	4x15 reps	rest: 70s
Dumbbell Incline Bench Press	4x12 reps	rest: 45s
Cable Rope Triceps Pushdown	4x15 reps	rest: 70s
Cable Rope Crunch	4x25 reps	rest: 70s
Dumbbell Bench Press	4x15 reps	rest: 45s
Cable Rope Overhead Triceps Extension	4x15 reps	rest: 70s
Cable Reverse Crunch	4x15 reps	rest: 70s
Cable Reverse Grip Triceps Pushdown	4x15 reps	rest: 70s

Back & Bicep 8 exercises, 1 hr 24 mins

Pull Ups	4x10 reps	rest: 60s
Dumbbell Seated Hammer Curl	4x15 reps	rest: 60s
Reverse Grip Lat Pull Down	4x15 reps	rest: 60s
Cable Back Incline Pushdown	4x15 reps	rest: 70s
Cable High Curl	4x8 reps	rest: 70s
Cable Incline Bench Row	4x15 reps	rest: 70s
Dumbbell One Arm Row	4x15 reps	rest: 60s
Dumbbell Incline Bench Curl	4x15 reps	rest: 60s

Shoulders and Abs 8 exercises, 1 hr 20 mins

Dumbbell Shoulder Press	4x15 reps	rest: 45s
Cable Twist on Exercise Ball	4x15 reps	rest: 70s
Dumbbell Lateral Raise	4x15 reps	rest: 45s
Ab Crunch Machine	4x20 reps	rest: 45s
Cable Rope Face Pull	4x15 reps	rest: 45s
Cable Crunch	4x20 reps	rest: 45s
Cable One Arm Lateral Raise	4x15 reps	rest: 45s
Cable Reverse Crunch	4x15 reps	rest: 70s

Quads and Glutes 8 exercises, 1 hr 7 mins

Leg Extensions	4x12 reps	rest: 30s
Barbell 1/2 Squat	4x8 reps	rest: 70s
Barbell Deep Squat	4x12 reps	rest: 30s
Dumbbell Walking Lunges	4x12 reps	rest: 30s
Leg Press	4x12 reps	rest: 30s
Calf Press On Leg Press	4x12 reps	rest: 30s
Leg Extension with One Leg	4x8 reps	rest: 70s
Standing Glute Kickback	4x15 reps	rest: 70s

Active rest and recovery 2 exercises, 2 hrs 23 mins

	Road Cycling	1x0 reps	rest: 70s
	Walking	1x0 reps	rest: 70s

Abs and lagging body parts 9 exercises, 2 hrs 31 mins

Weighted Hanging Knee Raise	4x15 reps	rest: 70s
Windshield Wipers	4x15 reps	rest: 70s
Cable Crunch	4x15 reps	rest: 70s
Cable Standing Crunch	4x15 reps	rest: 70s
Weight Plate Russian Twist	4x15 reps	rest: 70s
Weight Plate Decline Crunch	4x15 reps	rest: 70s
Ab Crunch Machine	4x15 reps	rest: 70s
Exercise Ball Cross Legged Bridge	4x8 reps	rest: 70s
Walking	1x0 reps	rest: 70s

Hams, Glutes and Calfs 8 exercises, 1 hr 27 mins

Lying Leg Curls	4x15 reps	rest: 70s
Barbell Deadlift	4x15 reps	rest: 70s
Smith Machine Lunge	4x15 reps	rest: 70s
Seated Leg Curl	4x15 reps	rest: 70s
One Leg Kickback	4x15 reps	rest: 70s
Thigh Abductor	4x15 reps	rest: 70s
Thigh Adductor	4x15 reps	rest: 70s
Donkey Calf Raises	4x15 reps	rest: 70s