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Strength Maintenance Plan
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Strength Maintenance Plan routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This two day beginner program can be performed 1-2 times a week to maintain your current strength and lean muscle levels. Each exercise session offers 8 exercises that target each of your major muscle groups. Both session should take just under an hour to complete. It is a great idea to give your body a break from training 3-6 times a week. This program will do just that. With 1-2 sessions a week, (performed for 1-2 weeks), your body will be given that opportunity, to recover. When you go back to more challenging workouts you will feel stronger. **Take 24-72 off between day 1 and day 2 workouts.** Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Full Body
Est. 57 min
8 exercises
Dumbbell Squat
3 Sets x 12,10,8 Reps
Air Bike
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12,10,8 Reps
Dip
3 Sets x 8 Reps
Day 2
Workout 2: Full Body
Est. 57 min
8 exercises
Dumbbell Squat
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10,8,8 Reps
Dip
3 Sets x 10,8,8 Reps
