9 Week Plan - Week 2 - JEFIT

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9 Week Plan - Week 2 - JEFIT

9 Week Plan - Week 2 banner

9 Week Plan - Week 2

AUDIO TIP

General

Intermediate

None

Plan Details

The 9 Week Plan - Week 2 routine by Michael062 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Week 2 of 9-week programming. 1 muscle group per day, 5 days weekly. 30 seconds rest between sets and exercises unless setup as superset.

Routine detail

Mon

Shoulders

Est. 0 min

7 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Arnold Press Demonstration

Dumbbell One-Arm Arnold Press

5 Sets x 12 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 20 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 12 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 12,12,9,12,12 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

5 Sets x 40 Reps

Tue

Back

Est. 0 min

7 exercises

Barbell Rack Pull Demonstration

Barbell Rack Pull

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Barbell Incline Bench Row Demonstration

Barbell Incline Bench Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Lat Pushdowns (wide grip) Demonstration

Cable Lat Pushdowns (wide grip)

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 50 Reps

Wed

Legs

Est. 0 min

10 exercises

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Stability Ball Hamstring Curl to Bridge Demonstration

Stability Ball Hamstring Curl to Bridge

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 30 Reps

Dumbbell Stiff-Leg Deadlift on Bench Demonstration

Dumbbell Stiff-Leg Deadlift on Bench

4 Sets x 12 Reps

Dumbbell Single-Leg Cobra Demonstration

Dumbbell Single-Leg Cobra

3 Sets x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12,10,12,12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Kettlebell Pistol Squat Demonstration

Kettlebell Pistol Squat

4 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 30 Reps

Thu

Chest

Est. 0 min

6 exercises

Machine Fly Demonstration

Machine Fly

5 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 35 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

5 Sets x 12 Reps

Fri

Triceps & Biceps

Est. 0 min

10 exercises

Machine Assisted Dip Demonstration

Machine Assisted Dip

4 Sets x 15 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

5 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 15 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 15 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Dumbbell Seated Hammer Curl Demonstration

Dumbbell Seated Hammer Curl

4 Sets x 12 Reps

Weighted Crunch Demonstration

Weighted Crunch

5 Sets x 25 Reps