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JeFit Strength & Conditioning Plan
General
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Plan Details
The JeFit Strength & Conditioning Plan routine by JefitTeam is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a Jefit weekly strength & conditioning plan that offers strength training, cardio and core work. A little something for each day for those who are looking to "move" more each day of the week. Day 1: Upper Body. Machine, free weight. Day 2: Cardio Day Day 3: Lower Body. Bodyweight, dumbbells. Day 4: Cardio Day Day 5: Core / "Other" - on this day, in addition to the prescribed cardio, add in some stretching, yoga or foam rolling on your own. Day 6: Cardio Day (Long Walk or a short Run) Day 7: Full Body. Bodyweight, dumbbells. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Upper Body
Est. 73 min
12 exercises
One-Arm Hang
1 Set
Hanging Knee Raise (Rotational)
1 Set x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Day 2
Workout 2: Cardio Option
Est. 33 min
2 exercises
Rowing
1 Set
Stationary Bike
1 Set
Day 3
Workout 3: Lower Body
Est. 46 min
6 exercises
Reverse Hyper (Flat Bench)
3 Sets x 12,10,8 Reps
Back Hyperextension
3 Sets x 12,10,8 Reps
Barbell Hip Thrust
3 Sets x 12,10,10 Reps
Dumbbell Step-Up
3 Sets x 6 Reps
Dumbbell Reverse Lunge
4 Sets x 6 Reps
Air Bike
2 Sets x 25 Reps
Day 4
Workout 4: Cardio Option
Est. 25 min
3 exercises
Jump Rope
1 Set
Walking
1 Set
Jump Rope
1 Set
Day 5
Workout 5: Core & “Other”
Est. 24 min
9 exercises
Scorpion
1 Set
Iron Cross Stretch
1 Set
Side Bridge
2 Sets
Bridge
3 Sets
Air Bike
3 Sets
Forearm Plank with Hip Abduction
1 Set
Barbell Ab Rollout (Kneeling)
1 Set
Parallel Bar Hip Raise
2 Sets
Parallel Bar Hip Flexion
2 Sets
Day 6
Workout 7: Walking
Est. 48 min
1 exercise
Walking
1 Set
Day 7
Workout 6: Full Body
Est. 48 min
7 exercises
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Bent Knee Hundreds
1 Set x 100 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,8 Reps
