avtuly 
|
Weighted Pull Ups
|
3x7 reps |
rest: 180s
|
|
|
Close Grip Chin Up
|
2x7 reps |
rest: 180s
|
|
|
Barbell Bent Over Row
|
3x7 reps |
rest: 180s
|
|
|
Barbell Up Right Row
|
3x7 reps |
rest: 120s
|
|
|
Dumbbell Rear Delt Row
|
2x7 reps |
rest: 120s
|
|
|
Air Bike
|
3x20 reps |
rest: 30s
|
|
|
Barbell Full Squat
|
3x7 reps |
rest: 180s
|
|
|
Barbell Clean Deadlift
|
3x7 reps |
rest: 180s
|
|
|
Leg Press Machine
|
2x7 reps |
rest: 180s
|
|
|
Barbell Stiff-Legged Deadlift
|
2x7 reps |
rest: 120s
|
|
|
Barbell Standing Calf Raise
|
2x10 reps |
rest: 0s
|
|
|
Barbell Seated Calf Raise
|
2x10 reps |
rest: 0s
|
|
|
Barbell Bench Press
|
3x7 reps |
rest: 180s
|
|
|
Dumbbell Incline Bench Press
|
3x7 reps |
rest: 180s
|
|
|
Chest Dip
|
2x7 reps |
rest: 180s
|
|
|
Barbell Standing Military Press
|
3x7 reps |
rest: 120s
|
|
|
Dumbbell Shoulder Press
|
2x7 reps |
rest: 120s
|
|
![One Muscle Group a Day (phase 2)](https://cdn.jefit.com/uc/file/32d34b853d426b54/1.jpg")
![High Intensity Interval - v.3](https://cdn.jefit.com/uc/file/75c59089b66f8f58/1.jpg")
![Total Body Strength (Phase 2)](https://cdn.jefit.com/uc/file/9418dc57b750dac9/1.jpg")
![Jefit 4-Day Split Program 2](https://cdn.jefit.com/uc/file/32cb632ce4899151/1.jpg")
![Build Muscle Program (Phase 2)](https://cdn.jefit.com/uc/file/bb9c437b96bc284d/1.jpg")
![Dumbbell Full Body Plan 2](https://cdn.jefit.com/uc/file/0fe41cabc922c2aa/1.jpg")
