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Leg & Arm Strength Training Plan
General
Intermediate
None
Plan Details
The Leg & Arm Strength Training Plan routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an intermediate strength training program that focuses on working the legs, glutes and arms. Work the rest of your upper body (Back/Chest/Shoulders/Core on the next day. Day 1: The majority of the sets are to be performed using 8x3 Day 2: This workout requires you to perform each exercise with three sets using a 12, 6, and 20 rep. format. The training intensity shoulder be moderate, heavy and light for the three sets. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Leg & Arm Day #1
Est. 75 min
11 exercises
Indoor Cycling
1 Set
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Hammer Curl
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Farmers Carry
2 Sets
Thu
Leg & Arm Day #2
Est. 82 min
11 exercises
Indoor Cycling
1 Set
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Hammer Curl
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Kettlebell Suitcase Carry
2 Sets
