Jermane DL Sept 24 Elite Training Plan - JEFIT

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Jermane DL Sept 24 Elite Training Plan - JEFIT

Jermane DL Sept 24 Elite Training Plan banner

Jermane DL Sept 24 Elite Training Plan

AUDIO TIP

General

Advanced

None

Plan Details

The Jermane DL Sept 24 Elite Training Plan routine by jermanewd is a 10 day workout plan. It is an advanced level plan to achieve general fitness goals.

Weightlifting & cardio

Routine detail

Mon

Leg Day

Est. 0 min

13 exercises

Jumping Jacks Demonstration

Jumping Jacks

1 Set x 8 Reps

Walking High Knees Demonstration

Walking High Knees

1 Set x 8 Reps

Mountain Climber Demonstration

Mountain Climber

1 Set x 40 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

1 Set x 30 Reps

Front to Back Leg Swings Demonstration

Front to Back Leg Swings

2 Sets x 8 Reps

Side to Side Leg Swings Demonstration

Side to Side Leg Swings

2 Sets x 8 Reps

Runner's Stretch Demonstration

Runner's Stretch

1 Set x 8 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 5 Reps

Box Jumps Demonstration

Box Jumps

3 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 40 Reps

Treadmill Running Demonstration

Treadmill Running

10 Sets

Mon

5-7km Run

Est. 0 min

1 exercise

Running Demonstration

Running

1 Set

Tue

Blaze HIIT

Est. 0 min

1 exercise

Treadmill Running Demonstration

Treadmill Running

3 Sets

Tue

Push Day

Est. 0 min

8 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Dumbbell 3 Way Shoulder Raise Demonstration

Dumbbell 3 Way Shoulder Raise

3 Sets x 20 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

3 Sets x 20 Reps

Sled Push Demonstration

Sled Push

1 Set x 5 Reps

Wed

Swim Day

Est. 0 min

1 exercise

Swimming Demonstration

Swimming

1 Set

Thu

Yoga

Est. 0 min

1 exercise

Yoga Demonstration

Yoga

3 Sets

Thu

Pull Day

Est. 0 min

10 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

2 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

1 Set x 10 Reps

Kettlebell Sumo High Pull Demonstration

Kettlebell Sumo High Pull

3 Sets x 10 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Seated Hammer Curl Demonstration

Dumbbell Seated Hammer Curl

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 12 Reps

Fri

Full Body Day (Core/Legs/Shoulders)

Est. 0 min

12 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Push-Up Demonstration

Push-Up

3 Sets x 20 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Seated Hammer Curl Demonstration

Dumbbell Seated Hammer Curl

3 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Fri

New Full Body

Est. 0 min

9 exercises

Burpee Demonstration

Burpee

3 Sets x 10 Reps

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 20 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Step Machine Demonstration

Step Machine

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Any

EXTRA GAINS Full Body

Est. 0 min

8 exercises

Monkey Bar Demonstration

Monkey Bar

2 Sets x 8 Reps

Kettlebell Sumo High Pull Demonstration

Kettlebell Sumo High Pull

3 Sets x 10 Reps

Clean and Press Demonstration

Clean and Press

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 20 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 20 Reps

Decline Bench Rotational Sit-Up Demonstration

Decline Bench Rotational Sit-Up

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

10 Sets