Vaction and Pre-Vacation Workout - JEFIT

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Vaction and Pre-Vacation Workout - JEFIT

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Vaction and Pre-Vacation Workout

General

Advanced

Dumbbell

Plan Details

The Vaction and Pre-Vacation Workout routine by Korgath is a 9 day workout plan. It is an advanced level plan to achieve general fitness goals.

this routine is about over stressing your muscles slightly before you leave. Monday morning W chest, Monday afternoon W shoulders . Tuesday morning X back, Tuesday afternoon X biceps, Wednesday Y legs. And repeat for the next three days. Then you have two different options for workouts while on vacation. Adjust as necessary

Routine detail

Any

Y. Pre Vacation, Legs

Est. 45 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

2 Sets x 24 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 24 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

2 Sets x 24 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

2 Sets x 24 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 24 Reps

Any

X. 1. Pre Vacation, Back

Est. 43 min

5 exercises

Wide Grip Pull Up Demonstration

Wide Grip Pull Up

2 Sets x 24 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets x 24 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

2 Sets x 24 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

2 Sets x 24 Reps

V Bar Pull-Up Demonstration

V Bar Pull-Up

2 Sets x 24 Reps

Any

W. 2. Pre Vacation, Shoulder & Triceps

Est. 61 min

7 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

2 Sets x 24 Reps

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

2 Sets x 24 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

2 Sets x 24 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

2 Sets x 24 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

2 Sets x 24 Reps

Dumbbell Seated One-Arm Supported Tricep Extension Demonstration

Dumbbell Seated One-Arm Supported Tricep Extension

2 Sets x 24 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

2 Sets x 24 Reps

Any

X. 2. Pre Vacation, Biceps

Est. 41 min

5 exercises

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

2 Sets x 24 Reps

Dumbbell Seated Alternating Hammer Curl Demonstration

Dumbbell Seated Alternating Hammer Curl

2 Sets x 24 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

2 Sets x 24 Reps

Barbell Shrug Demonstration

Barbell Shrug

2 Sets x 24 Reps

Dumbbell Inner and Outer Rotation Demonstration

Dumbbell Inner and Outer Rotation

2 Sets x 20 Reps

Any

Z1a. Vacation, Back & Biceps

Est. 36 min

5 exercises

Wide Grip Pull Up Demonstration

Wide Grip Pull Up

5 Sets x 8 Reps

V Bar Pull-Up Demonstration

V Bar Pull-Up

5 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

5 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 8 Reps

Chin-Up (Mixed Grip) Demonstration

Chin-Up (Mixed Grip)

5 Sets x 8 Reps

Any

Z1b. Vacation, Chest & Triceps

Est. 30 min

5 exercises

Weighted Pushups Demonstration

Weighted Pushups

5 Sets x 8 Reps

Squeezing Pushups Demonstration

Squeezing Pushups

5 Sets x 8 Reps

Pushups Demonstration

Pushups

5 Sets x 8 Reps

Ultrawide Pushups Demonstration

Ultrawide Pushups

5 Sets x 8 Reps

Hip Pushups Demonstration

Hip Pushups

5 Sets x 8 Reps

Any

W. 1. Pre Vacation, Chest

Est. 46 min

5 exercises

Dumbbell Fly Demonstration

Dumbbell Fly

2 Sets x 24 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 24 Reps

Dumbbell Bench Press (Palms in) Demonstration

Dumbbell Bench Press (Palms in)

2 Sets x 24 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

2 Sets x 24 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

2 Sets x 24 Reps

Any

Z2a. Pushups

Est. 15 min

1 exercise

Pushups Demonstration

Pushups

15 Sets x 8 Reps

Any

Z2b. Pullups

Est. 19 min

1 exercise

Pull-Up Demonstration

Pull-Up

15 Sets x 8 Reps

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