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Julie's Routine
General
Intermediate
Body
Plan Details
The Julie's Routine routine by Jrock858 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is designed to tone out the unwanted jiggly areas and to build muscle to help fill out those womanly curves. The program will run for a total of 8 weeks and will be broken down into endurance weeks and heavy weeks. The endurance weeks will run for 2 weeks back to back and then a heavy week will follow. ENDURANCE WEEKS: With the endurance weeks you'll preform 3 sets of 15 reps. If you can preform all reps for all sets then on the following workout add weight, so that you are having to struggle on the third set by that 15th rep. HEAVY WEEKS: Heavy weeks will consist of 6 sets of 6 reps with a weight that is considered manageable to begin with and then adding weight to each set that is completed. Your goal is to reach the 6th set and struggle to push the 6 reps. Monday....Complete one of the four cardio workouts for a total of 45 minutes...switching between a high intensity level for 2 minutes to a medium intensity level for 4 minutes. Tuesday - Thursday....Complete one the the four cardio workouts for a total of 20 minutes....Keep the pace at high intensity for as long as possible with short breaks no longer than 2 minutes. Friday.....Complete one of the four cardio workouts for a total of 45 minutes.....switching between a high intensity level for 2 minutes to a medium intensity level for 4 minutes.
Routine detail
Mon
Cardio and Abbs
Est. 173 min
11 exercises
Air Bike
3 Sets x 15 Reps
Plank
3 Sets
Flutter Kick
5 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Elliptical Training
1 Set
Walking
1 Set
Rowing
1 Set
Step Machine
1 Set
Tue
Chest and Back
Est. 187 min
12 exercises
Barbell Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Elliptical Training
1 Set
Walking
1 Set
Step Machine
1 Set
Rowing
1 Set
Wed
Legs
Est. 184 min
12 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Flutter Kick
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Elliptical Training
1 Set
Walking
1 Set
Rowing
1 Set
Step Machine
1 Set
Thu
Bi's, Tri's and Shoulder's
Est. 194 min
13 exercises
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Elliptical Training
1 Set
Walking
1 Set
Rowing
1 Set
Step Machine
1 Set
Fri
Aerobic, Abs and Cardio
Est. 194 min
12 exercises
Mountain Climber
5 Sets x 15 Reps
Alternating Heel Touch
5 Sets x 15 Reps
Jump Squat
5 Sets x 15 Reps
Plank
5 Sets
Bodyweight Lunge
5 Sets x 15 Reps
Air Bike
5 Sets x 15 Reps
Flutter Kick
5 Sets x 15 Reps
Dumbbell Side Bend
5 Sets x 15 Reps
Elliptical Training
1 Set
Walking
1 Set
Rowing
1 Set
Step Machine
1 Set
