Jefit FitBody Plan

DOWNLOADS/VIEWS: 147/20202

RATING: 15 (FROM 8 JEFIT MEMBERS)

2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This intermediate session offers two training sessions that can be done 1-2x/week. Meaning, two session or repeat for 4 sessions/week, taking a rest day between workouts. The goal of this plan is to build a general base-level of strength across all major muscle groups.

PROGRAM ROUTINE

Day 1 - Legs, Back, Core, Chest

Day 2 - Shoulder, Core, Arms

NUTRITION TIPS

Really pay attention to your diet while following the plan. Eat whole foods while consuming plenty of healthy carbs, fat, fiber and at least 1 gram of protein/kilogram of body weight. Supplement meals and all workouts with a whey protein drink. Make sure it contains the amino acid - Leucine in it. Use 30-40 grams/protein in any protein drink. Drink plenty of H2O and get 7-8 hours of sleep.

Eat Well & Stay Strong!

MICHAEL WOOD, CSCS
JeFit Team

Day 1
Day 2

Workout 1: Legs/Back/Core/Chest 10 exercises, 18 mins

Dumbbell Lunge	3x8 reps	rest: 60s
Barbell Single-Leg Squat	2x8 reps	rest: 60s
Jump Squat	1x10 reps	rest: 60s
Barbell Bent-Over Row	1x10 reps	rest: 30s
Weighted Crunch	1x10 reps	rest: 30s
Barbell Bent-Over Row	1x12 reps	rest: 30s
Weighted Crunch	1x12 reps	rest: 30s
Barbell Bent-Over Row	1x12 reps	rest: 30s
Weighted Crunch	1x15 reps	rest: 30s
Barbell Decline Bench Press	4x15,12,10,8 reps	rest: 120s

Workout 2: Shoulder/Core/Arms 10 exercises, 8 mins

Barbell Shoulder Press	4x12,10,8,8 reps	rest: 90s
Barbell Curl	1x8 reps	rest: 0s
Medicine Ball Overhead Slam	1x8 reps	rest: 0s
Barbell Curl	1x10 reps	rest: 0s
Medicine Ball Overhead Slam	1x10 reps	rest: 0s
Barbell Curl	1x12 reps	rest: 0s
Weighted Bench Dip	1x15 reps	rest: 0s
Cobra	1x15 reps • 35s	rest: 0s
Weighted Bench Dip	1x15 reps	rest: 0s
Cobra	1x15 reps • 35s	rest: 0s