Elite +

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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 Ups	3x7 reps	rest: 120s
Close Grip Chin Up	3x7 reps	rest: 120s
Barbell Bent Over Row	3x7 reps	rest: 120s
Cable Straight Arm Push Down	3x7 reps	rest: 90s
Barbell Up Right Row	3x7 reps	rest: 120s
Dumbbell Rear Delt Row	3x7 reps	rest: 120s
Dumbbell Bent Over Delt 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 Standing Military Press	3x7 reps	rest: 120s
Dumbbell Shoulder Press	3x7 reps	rest: 120s
Dumbbell Lateral Raise	3x7 reps	rest: 90s

Cardio 4 exercises, 56 mins

T-3 9 exercises, 1 hr 9 mins

Air Bike	3x20 reps	rest: 60s
Barbell Full Squat	3x7 reps	rest: 120s
Barbell Clean Deadlift	3x7 reps	rest: 120s
Leg Press Machine	3x7 reps	rest: 120s
Barbell Stiff-Legged Deadlift	3x7 reps	rest: 120s
Barbell Standing Calf Raise	3x7 reps	rest: 60s
Barbell Seated Calf Raise	3x7 reps	rest: 60s
Cable 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 Close Grip Bench Press	3x7 reps	rest: 120s
Dumbbell Bicep Curl	2x7 reps	rest: 90s
Dumbbell Hammer Curls	2x7 reps	rest: 90s
Barbell Lying Triceps Press	2x7 reps	rest: 120s
Dumbbell Incline Bench Curl	2x7 reps	rest: 120s
Barbell Lying Triceps Extension	2x7 reps	rest: 90s
Cable Rope Triceps Pushdown	2x7 reps	rest: 90s
Barbell Reverse Curl	3x7 reps	rest: 120s