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Feb 4th 2014

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Summer Shred

DOWNLOADS/VIEWS: 147/7252

RATING: 77 (FROM 17 JEFIT MEMBERS)

5 DAYS - Sport Specific - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Different workout every day, forcing your muscles to adapt. No complete workout or set of exercises will be repeated more than once. To train successfully, combine this workout with the right nutrition for your specific goal and plenty of rest every night.

Chest and Abs 10 exercises, 1 hr 5 mins

One arm smith bench press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Smith Machine Wide Grip Decline Bench Press	3x8 reps	rest: 60s
Cable Flat Bench Fly	3x8 reps	rest: 60s
Cable Incline Fly	3x8 reps	rest: 60s
Cable high fly	3x8 reps	rest: 60s
Push up ladder	3x8 reps	rest: 60s
Bench Vs	3x25 reps	rest: 60s
Midrow weighted pull in	3x10 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s

Back and Calves 8 exercises, 51 mins

Chin Up	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Reverse grip midrow	3x8 reps	rest: 60s
Close Grip Reverse Lat Pull Down	3x8 reps	rest: 60s
One Arm Dumbbell Row	3x8 reps	rest: 60s
Cable Palm Rotational Row	3x8 reps	rest: 60s
Back Extension on Stability Ball	3x8 reps	rest: 60s
Standing Calf Raises	3x8 reps	rest: 60s

Shoulders 8 exercises, 49 mins

Hand-stand press	3x8 reps	rest: 60s
Hex bar shrug	3x8 reps	rest: 60s
Standing Alternating Front/Back Barbell Press	3x8 reps	rest: 60s
Seated Cable Shrug	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Plate upright row	3x8 reps	rest: 60s
Reverse Machine Flyes	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s

Bis, Tris, and Abs 11 exercises, 1 hr 12 mins

Ankles to the bar	3x8 reps	rest: 60s
Decline EZ Bar Triceps Extension	3x8 reps	rest: 60s
EZ-Bar Curl	3x8 reps	rest: 60s
Triceps Pushdown - Rope	3x8 reps	rest: 60s
Ab Crunch Machine	3x15 reps	rest: 60s
Twisting rope curl	3x8 reps	rest: 60s
High Pulley Overhead Tricep Extension	3x8 reps	rest: 60s
Preacher Curl	3x8 reps	rest: 60s
Decline Leg Raise with Hip Thrust	3x10 reps	rest: 60s
21s	3x21 reps	rest: 60s
Seated Triceps Press	3x8 reps	rest: 60s

Swimming 1 exercises, 31 mins

Swimming

0x0 reps

rest: 30s

Legs 5 exercises, 31 mins

Power clean	3x8 reps	rest: 60s
Leg Extensions	3x8 reps	rest: 60s
Seated Dumbbell Calf Raise	3x15 reps	rest: 60s
Leg Press Machine	3x8 reps	rest: 60s
Seated Leg Curl	3x8 reps	rest: 60s

Abs 4 exercises, 30 mins

Bench Vs	3x20 reps	rest: 60s
Ab Rollout on Knees	3x10 reps	rest: 60s
Oblique Crunches	3x10 reps	rest: 60s
30s	3x30 reps	rest: 60s

Chest and Tris 9 exercises, 56 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Neck Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable under fly	3x8 reps	rest: 60s
Seated Triceps Press	3x8 reps	rest: 60s
Cable Skulls	3x8 reps	rest: 60s
Close grip bench	3x8 reps	rest: 60s
Close Triceps Pushup	3x8 reps	rest: 60s

Back 7 exercises, 44 mins

Wide grip midrow	3x8 reps	rest: 60s
Wide Grip Pulldown Behind The Neck	3x8 reps	rest: 60s
One Arm Kettlebell Row	3x8 reps	rest: 60s
Close-Grip Front Lat Pulldown	3x8 reps	rest: 60s
Climbers Chin Up	3x8 reps	rest: 60s
Middle Back Shrug	3x8 reps	rest: 60s
Straight Arm Push Down	3x8 reps	rest: 60s

Legs and Abs 7 exercises, 45 mins

One Legged Leg Press Machine	3x8 reps	rest: 60s
Smith Machine Squat to Bench	3x8 reps	rest: 60s
Thigh Abductor	3x8 reps	rest: 60s
Thigh Adductor	3x8 reps	rest: 60s
Exercise Ball Crunch	3x15 reps	rest: 60s
Windshield Wipers	3x8 reps	rest: 60s
Heel touchers	3x15 reps	rest: 60s

Shoulders and Bis 11 exercises, 1 hr 9 mins

Single T bar press	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
T bar shrug	3x8 reps	rest: 60s
Weight Plate Shrugs	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Alternate Dumbbell Preacher Curl	3x8 reps	rest: 60s
Barbell Drag Curl	3x8 reps	rest: 60s
EZ Bar Seated Close Grip Concentration Curl	3x8 reps	rest: 60s
Dead hang curl	3x8 reps	rest: 60s

Swimming 1 exercises, 1 hr 1 min

Swimming

1x0 reps

rest: 60s

Chest, Tris, and Abs 14 exercises, 1 hr 33 mins

Push up ladder	3x40 reps	rest: 60s
Chest Dip	3x10 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Reverse Grip Incline Smith Machine Bench Press	3x8 reps	rest: 60s
Cable high fly	3x8 reps	rest: 60s
Cable mid fly	3x8 reps	rest: 60s
Cable rope pullover	3x8 reps	rest: 60s
Hammer bar bench press	3x8 reps	rest: 60s
Hammer bar press	3x8 reps	rest: 60s
Triceps Pushdown - Rope	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s
Med ball side to side on floor	3x20 reps	rest: 60s
Hanging Rotated Knee Raise	3x12 reps	rest: 60s
Exercise Ball Pull-in	3x10 reps	rest: 60s

Rest 0 exercises, 0 min

Back, Bis, and Calves 11 exercises, 1 hr 15 mins

Chin Up	3x10 reps	rest: 60s
Reverse Grip Lat Pull Down	3x8 reps	rest: 60s
Reverse grip midrow	3x8 reps	rest: 60s
Barbell Reverse Grip Bent Over Row	3x8 reps	rest: 60s
Cable Palm Rotational Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Bicep Curl Machine	3x8 reps	rest: 60s
Body Row	3x8 reps	rest: 60s
Barbell Curls Lying Against An Incline	3x8 reps	rest: 60s
Cable Standing One Arm Bicep Curl	3x8 reps	rest: 60s
One Leg Seated Calf Raise	4x15 reps	rest: 60s

Shoulders and Abs 10 exercises, 1 hr 5 mins

Behind The Head Military Press	3x8 reps	rest: 60s
Dumbbell Arnold Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Hell raisers	3x8 reps	rest: 60s
Throat pulls	3x8 reps	rest: 60s
Dip runner	3x20 reps	rest: 60s
Ab Rollout on Knees	3x10 reps	rest: 60s
Ab Crunch Machine	3x15 reps	rest: 60s

Swimming 1 exercises, 1 hr 1 min

Swimming

1x0 reps

rest: 60s

Legs 4 exercises, 26 mins

Barbell Squat	3x8 reps	rest: 60s
Stiff-Legged Barbell Deadlift	3x8 reps	rest: 60s
Lunge sprint smith	3x8 reps	rest: 60s
Seated Calf Raise	3x15 reps	rest: 60s

Chest and Abs 9 exercises, 59 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Push Ups with Feet Elevated	3x10 reps	rest: 60s
Pullover on Exercise Ball	3x8 reps	rest: 60s
Cable under fly	3x8 reps	rest: 60s
Rocky sit up	3x8 reps	rest: 60s
Midrow weighted pull in	3x8 reps	rest: 60s
Cable Crunch	3x20 reps	rest: 60s

Bis and Tris 10 exercises, 1 hr 5 mins

21s	3x21 reps	rest: 60s
Skullcrusher	3x8 reps	rest: 60s
Hammer bar curl	3x8 reps	rest: 60s
Triceps Pushdown V-Bar	3x8 reps	rest: 60s
Guillotine cable curl	3x8 reps	rest: 60s
Alternate Bent Over Dumbbell Kickback	3x8 reps	rest: 60s
Close Grip Preacher Curl	3x8 reps	rest: 60s
Bench Dip	3x20 reps	rest: 60s
Cross Body Hammer Curl	3x8 reps	rest: 60s
One Arm Tricep Cable Pushdown	3x8 reps	rest: 60s

Rest 0 exercises, 0 min

Back and Abs 9 exercises, 56 mins

Close Grip Pull Up	3x8 reps	rest: 60s
Wide Grip Lat Pulldown	3x8 reps	rest: 60s
Wide grip midrow	3x8 reps	rest: 60s
Smith Machine Bent Over Row	3x8 reps	rest: 60s
One Arm Lat Pulldown	3x8 reps	rest: 60s
Back Extensions - Hyperextensions	3x8 reps	rest: 60s
Heel touchers	3x8 reps	rest: 60s
Decline Leg Raise with Hip Thrust	3x8 reps	rest: 60s
Ankles to the bar	3x8 reps	rest: 60s

Legs 5 exercises, 33 mins

Leg Press	3x8 reps	rest: 60s
Dumbbell Lunges	3x8 reps	rest: 60s
Leg Extensions	3x8 reps	rest: 60s
Lying Leg Curls	3x8 reps	rest: 60s
Standing Barbell Calf Raise	3x12 reps	rest: 60s

Shoulders 7 exercises, 43 mins

Hand-stand press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Shrugs Behind The Back	3x8 reps	rest: 60s
Front Plate Raise	3x8 reps	rest: 60s
Rope upright row	3x8 reps	rest: 60s
Plate Steering Wheel	3x8 reps	rest: 60s
Kettlebell Arnold Press	3x8 reps	rest: 60s

Chest and Tris 9 exercises, 58 mins

Bench Press Machine	3x8 reps	rest: 60s
Push Up On Exercise Dome	3x10 reps	rest: 60s
Smith Machine Decline Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Kneeling Concentration Triceps Extension	3x8 reps	rest: 60s
Chest Dip	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Dumbbell tri skis	3x8 reps	rest: 60s

Back and Bis 9 exercises, 58 mins

Pull Ups	3x8 reps	rest: 60s
Reverse Grip Lat Pull Down	3x8 reps	rest: 60s
Seated Row Using Rope	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Back Extensions - Hyperextensions	3x8 reps	rest: 60s
Hammer Curl on Exercise Ball	3x8 reps	rest: 60s
Incline Dumbbell Curl	3x8 reps	rest: 60s
Smith Machine One Arm Row	3x8 reps	rest: 60s
Smith Machine Bicep Curl	3x8 reps	rest: 60s

Legs and Abs 7 exercises, 48 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Power clean	3x8 reps	rest: 60s
Seated Calf Raise	3x12 reps	rest: 60s
Ab Rollout on Knees	3x10 reps	rest: 60s
Exercise Ball Crunch	3x15 reps	rest: 60s
Bench Vs	3x20 reps	rest: 60s

Chest, Shoulders, and Tris 9 exercises, 58 mins

One arm smith bench press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Neck Press	3x8 reps	rest: 60s
Cable Flat Bench Fly	3x8 reps	rest: 60s
Dumbbell Arnold Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dip Machine	3x8 reps	rest: 60s
Barbell Close Grip Bench Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s

Back, Bis, and Abs 11 exercises, 1 hr 12 mins

Wide Grip Lat Pulldown	3x8 reps	rest: 60s
Smith Machine Bent Over Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Close-Grip Front Lat Pulldown	3x8 reps	rest: 60s
Cable Palm Rotational Row	3x8 reps	rest: 60s
Chin Up	3x8 reps	rest: 60s
Alternate Incline Hammer Curl	3x8 reps	rest: 60s
Dead hang curl	3x8 reps	rest: 60s
Barbell Drag Curl	3x8 reps	rest: 60s
Heel touchers	3x15 reps	rest: 60s
Bench Vs	3x20 reps	rest: 60s

Rest 0 exercises, 0 min

Full Body 11 exercises, 1 hr 10 mins

Barbell Bench Press	3x8 reps	rest: 60s
Pull Ups	3x8 reps	rest: 60s
Hand-stand press	3x8 reps	rest: 60s
Stiff-Legged Barbell Deadlift	3x8 reps	rest: 60s
Leg Press	3x8 reps	rest: 60s
Chest Dip	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Ab Crunch Machine	3x15 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Push Up	3x10 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s