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Gym Strength Program
General
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Plan Details
The Gym Strength Program routine by JefitTeam is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a 4-day advanced strength training program. The routine is designed to be performed at any gym that offers dumbbells, barbell and machine exercises. Day 1: Upper Body Day 2: Lower Body & Core Day 3: Rest Day Day 4: Upper Body Day 5: Lower Body & Core Day 6: Active Rest Day (LSD Cardio) Day 7: Rest Day Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Day 1: Upper Body
Est. 75 min
11 exercises
Rowing
1 Set
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Rowing
1 Set
Day 2
Day 2
Est. 49 min
8 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Smith Machine Bench Squat
3 Sets x 8 Reps
Machine Crunch
3 Sets x 15,12,12 Reps
Machine Back Extension
3 Sets x 15,12,12 Reps
Step Machine
1 Set
Day 3
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 4
Day 4: Upper Body
Est. 74 min
11 exercises
Rowing
1 Set
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Rowing
1 Set
Day 5
Day 5: Lower Body & Core
Est. 53 min
8 exercises
Kettlebell Goblet Squat
3 Sets x 10,8,6 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Hack Calf Raise
3 Sets x 12 Reps
Smith Machine Bench Squat
3 Sets x 10,8,8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 8 Reps
Step Machine
1 Set
Day 6
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
