Build and Tone Muscle at the same time.

DOWNLOADS/VIEWS: 184/4721

RATING: 76 (FROM 4 JEFIT MEMBERS)

2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

I designed this work out in a way that will drain all your energy out of the specific muscle groups.
There are only 30 second rest intervals which makes the session great for cardio.

What's so good about this workout is that it's suitable for beginners upto advanced members. It's easy, enjoyable and addictive.
Stick with the programme and within only 2-3 weeks you will see a vast difference in your size and definition.
Please note - The main thing to remember whilst doing this workout is technique over weight.
Try to build up your weights slowly each week and you will see the results improve fast.

TOP TIP - You know you have done each workout correctly if you feel totally drained at the end of each session..... Enjoy

Day 8
Day 8
Day 8

BACK AND LEGS 11 exercises, 1 hr 0 min

Iso Lateral Wide Pulldown	3x10 reps	rest: 30s
Seated Machine Row	3x10 reps	rest: 30s
Smith Machine Reverse Grip Bent Over Row	3x10 reps	rest: 30s
Dumbbell One Arm Row	3x10 reps	rest: 30s
Chin Up	3x10 reps	rest: 30s
Leg Press	3x10 reps	rest: 30s
Seated Leg Curl	3x10 reps	rest: 30s
Leg Extensions	3x10 reps	rest: 30s
Dumbbell Squat	3x10 reps	rest: 30s
Kettlebell Goblet Squat	3x10 reps	rest: 30s
One Leg Floor Calf Raise	3x10 reps	rest: 30s

chest and biceps 10 exercises, 57 mins

Smith Machine Bench Press	3x10 reps	rest: 30s
Bench Press Machine	3x10 reps	rest: 30s
Dumbbell Fly	3x10 reps	rest: 30s
Dumbbell Straight Arm Pullover	3x10 reps	rest: 30s
Dumbbell Around the Worlds	3x10 reps	rest: 30s
Push Up On Exercise Dome	3x10 reps	rest: 30s
Dumbbell Alternate Bicep Curl	3x10 reps	rest: 30s
EZ Bar Seated Close Grip Concentration Curl	3x10 reps	rest: 30s
Dumbbell Biceps Curl V Sit on Dome	3x10 reps	rest: 30s
Dumbbell One Arm Zottman Preacher Curl	3x10 reps	rest: 30s

shoulders and tricepd 10 exercises, 53 mins

Machine Shoulder Press	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell Alternate Seated Arnold Press	3x10 reps	rest: 30s
Cable Up Right Row	3x10 reps	rest: 30s
Cable Straight Arm Push Down	3x10 reps	rest: 30s
Cable Rope Triceps Pushdown	3x10 reps	rest: 30s
Dumbbell Lying Triceps Extension	3x10 reps	rest: 30s
Chest Dip	3x10 reps	rest: 30s
Single Bench Dip	3x10 reps	rest: 30s
Dumbbell Tricep Kickback	3x10 reps	rest: 30s