|
Barbell Bench Press
|
3x10,8,6 reps |
rest: 60s
|
|
|
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
|
|
Machine Fly
|
3x10,8,6 reps |
rest: 60s
|
|
|
Barbell Military Press
|
3x10,8,6 reps |
rest: 60s
|
|
|
Dumbbell Upright Row
|
3x10,8,6 reps |
rest: 60s
|
|
|
Dumbbell Lateral Raise
|
3x10,8,6 reps |
rest: 60s
|
|
|
Dumbbell Reverse Fly
|
3x10,8,6 reps |
rest: 60s
|
|
|
Barbell Squat
|
3x10,8,6 reps |
rest: 60s
|
|
|
Machine Leg Press
|
3x10,8,6 reps |
rest: 60s
|
|
|
Machine Leg Extension
|
3x10,8,6 reps |
rest: 60s
|
|
|
Glute Kickback
|
3x10,8,6 reps |
rest: 60s
|
|
|
Barbell Deadlift
|
3x10,8,6 reps |
rest: 60s
|
|
|
Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 60s
|
|
|
Cable Seated Row
|
3x8 reps |
rest: 60s
|
|
|
Barbell Bent-Over Row
|
3x8 reps |
rest: 60s
|
|
|
Dumbbell One-Arm Row
|
3x8 reps |
rest: 60s
|
|
|
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 60s
|
|
|
Cable Rope Face Pull
|
3x8 reps |
rest: 60s
|
|
|
Cable Tricep Pushdown (V-Bar)
|
3x8 reps |
rest: 60s
|
|
|
|
Barbell Squat
|
3x8 reps |
rest: 60s
|
|
|
|
Barbell Deadlift
|
3x8 reps |
rest: 60s
|
|
|
|
Machine Leg Press
|
3x8 reps |
rest: 60s
|
|
|
|
Machine Leg Extension
|
3x8 reps |
rest: 60s
|
|
|
|
Glute Kickback
|
3x8 reps |
rest: 60s
|
|
|
Treadmill Running
|
3x8 reps |
rest: 60s
|
|
|
Plank
|
3x8 reps |
rest: 60s
|
|
|
Crunch
|
3x8 reps |
rest: 60s
|
|
|
Leg Raise
|
3x8 reps |
rest: 60s
|
|
|
Alternating Heel Touch
|
3x8 reps |
rest: 60s
|
|
|
Reverse Crunch
|
3x8 reps |
rest: 60s
|
|
![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")
