My Own - JEFIT

My Own - JEFIT

My Own

AUDIO TIP

General

Beginner

Dumbbell

Plan Details

The My Own routine by ashleyhanson is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

<b>Get Ready!</b> When doing leg workouts it is critical to maintain a stable bar path, a braced core to ensure a neutral back and to lower to a depth at least parallel with the floor. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!

Routine detail

Any

Chest/ Tri/Abs

Est. 0 min

6 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 10 Reps

Any

Glute/Hammie

Est. 0 min

7 exercises

Later Band Walks Demonstration

Later Band Walks

3 Sets

Curtsy Lunge Demonstration

Curtsy Lunge

3 Sets x 10 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

3 Sets x 10 Reps

Frog Pump Demonstration

Frog Pump

3 Sets x 10 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Any

Leg

Est. 0 min

5 exercises

Donkey Kick Demonstration

Donkey Kick

3 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 10 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 10 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

4 Sets x 10 Reps

Any

BOOTYYY

Est. 0 min

6 exercises

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 20 Reps

Lying Hip Abductions Demonstration

Lying Hip Abductions

3 Sets x 20 Reps

DB Sumo Squat Demonstration

DB Sumo Squat

4 Sets x 10 Reps

SL Hip Thrust Demonstration

SL Hip Thrust

4 Sets x 10 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 15 Reps

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

4 Sets x 10 Reps

Any

Mixed

Est. 0 min

6 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Cable Upright Row Demonstration

Cable Upright Row

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

4 Sets x 10 Reps

Bench Oblique Crunch Demonstration

Bench Oblique Crunch

4 Sets x 10 Reps

Any

Back/Bicep/Shoulder

Est. 0 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps