rebelartspresentation

Mar 29th 2023

TRY IT OUT

DOWNLOAD

kk

DOWNLOADS/VIEWS: 0/117

RATING: 0 (FROM 0 JEFIT MEMBERS)

7 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 6 exercises, 39 mins

Biceps 4 exercises, 26 mins

Dumbbell Bicep Curl	3x8 reps • 60s	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

Triceps 6 exercises, 37 mins

Tricep Push-Up	3x8 reps • 60s	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dumbbell One-Arm Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps • 60s	rest: 60s
Dumbbell Tricep Kickback	3x8 reps • 60s	rest: 60s

Back 6 exercises, 39 mins

Shoulder 9 exercises, 58 mins

Dumbbell Shoulder Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s

Legs 10 exercises, 1 hr 7 mins

Forearm 7 exercises, 43 mins

Barbell Posterior Wrist Curl	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Palms Up Wrist Curl	3x8 reps	rest: 60s
Dumbbell Palms Up Wrist Curl	3x8 reps	rest: 60s
Barbell Palms Down Wrist Curl	3x8 reps	rest: 60s
Dumbbell Palms Down Wrist Curl	3x8 reps	rest: 60s
Weight Plate Hand Squeeze	3x8 reps	rest: 60s