nmfrancis

Jan 31st 2016

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12 - Weeks Training

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RATING: 91 (FROM 4 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Weight train, intensely, for no more than 60-90 minutes, (this is due to the change/setup in weights) three times per week:

Monday
Wednesday
Friday

Perform 20 minutes of cardio exercise, first thing in the morning on an empty stomach, three times per week:

Tuesday
Thursday
Saturday

Take Sunday off - Rest day

****Alternate days training the major muscles of the upper and lower body****

For example: the first week, train upper body on Monday, lower body Wednesday and upper body on Friday.

The second week, train lower body on Monday, upper body on Wednesday, and lower body on Friday.

Perform two exercises for each major muscle group.

***Upper body:
Chest
Shoulders
Back
Triceps
Biceps

***Lower body:
Quadriceps
Hamstrings
Calves

Train the abdominal muscles after each lower body workout.

Select one exercise for each muscle group and conduct five sets, starting with a set of 12 reps; then increase the weight and decrease the amount of reps - continue this by adding more weight and decreasing the amount of reps by 2, until you reach 6 reps. Reduce the weight, do 12 more reps, and immediately go to another set of 12 reps of another exercise for that muscle group.

For each muscle group, rest for one minute between the first four sets, then complete the final two sets with NO REST in between. Wait two minutes before moving on to your next muscle group. Complete this pattern five times for the upper body training and four times for the lower body training.

Follow this pattern and push yourself to reach higher every week.

Always plan your training beforehand. Plan what time you're going to exercise, which particular exercise you'll be doing, how much weight you'll be lifting, and how much time it will take you to complete the session. Also, keep accurate records.

Cardio: Drink two cups of water before each Cardio session (eat after your session). Stretch then start with a two-minute set-up phase where you'll perform the activity at your max level intensity, for example ( level 5 intensity). Now, after two minutes at level 5, increase the intensity by one notch each minute until you reach up to level 10 intensity or more, then back to level 5 ( your max level intensity ); repeat this pattern 2-3 times ( based on your choice of cardio & personal goal ) for 12-17 or 20 minutes then cool down then you're done. Now remember, you must try to achieve a higher and higher level of performance. The same steps can be done with walking, Jogging and running.

All workouts can be altered to your liking. After 12 weeks, change it up! Good luck.

*Upper Body Weight Training (weeks 1,3,5,7,9,11) 10 exercises, 1 hr 0 min

Barbell Deadlift	5x12,10,8,6,12 reps	rest: 59s
Machine Back Extension	1x12 reps	rest: 118s
EZ Bar Curl	5x12,10,8,6,12 reps	rest: 59s
Dumbbell Alternating Bicep Curl	1x12 reps	rest: 118s
Barbell Tricep Extension	5x12,10,8,6,12 reps	rest: 59s
Cable Tricep Pushdown (Rope)	1x12 reps	rest: 118s
Dumbbell Seated Shoulder Press	5x12,10,8,6,12 reps	rest: 59s
Cable External Rotation	2x15 reps	rest: 118s
Cable Straight Arm Crossover	5x12,10,8,6 reps	rest: 59s
Dumbbell Fly	1x12 reps	rest: 118s

Lower Body Weight Training (weeks 2,4,6,8,10,12) 8 exercises, 41 mins

Machine Leg Press	4x12,10,8,12 reps	rest: 59s
Hack Squat (Reverse Position)	1x12 reps	rest: 118s
Machine Seated Leg Curl	4x12,10,8,12 reps	rest: 59s
Machine Leg Curl (Prone)	1x12 reps	rest: 118s
Machine Calf Raise	4x12,10,8,12 reps	rest: 59s
Machine Seated Calf Raise	1x12 reps	rest: 118s
Machine Ab Crunch	4x12,10,8,12 reps	rest: 59s
Crunch	1x30 reps	rest: 118s

*20-Minute Cardio (weeks 1,3,5,7,9,11) 1 exercises, 13 mins

Step Machine

1x0 reps

rest: 12s

20-Minute Cardio (weeks 2,4,6,8,10,12) 1 exercises, 18 mins

Elliptical Training

1x0 reps

rest: 17s

*Lower Body Weight Training (weeks 1,3,5,7,9,11) 8 exercises, 40 mins

Machine Leg Extension	4x12,10,8,12 reps	rest: 59s
Machine Seated Leg Curl	1x12 reps	rest: 118s
Hack Squat	4x12,10,8,12 reps	rest: 59s
Machine Leg Press	1x12 reps	rest: 118s
Calf Press On Leg Press	4x15,15,15,15 reps	rest: 59s
Machine Seated Calf Raise	1x12 reps	rest: 118s
Machine Ab Crunch	4x15,12,12,15 reps	rest: 59s
Crunch	1x30 reps	rest: 118s

Upper Body Weight Training (weeks 2,4,6,8,10,12) 10 exercises, 57 mins

Barbell Incline Bench Press	5x12,10,8,6,12 reps	rest: 59s
Barbell Decline Bench Press	1x12 reps	rest: 118s
Cable Lat Pulldown (Wide Grip)	5x12,10,8,6,12 reps	rest: 59s
Dumbbell One-Arm Row	1x12 reps	rest: 118s
EZ Bar Curl	5x12,10,8,6,12 reps	rest: 59s
Dumbbell Concentration Curl	1x12 reps	rest: 118s
Barbell Tricep Extension	5x12,10,8,6,12 reps	rest: 59s
Cable Tricep Pushdown (V-Bar)	1x12 reps	rest: 118s
Dumbbell Alternating Deltoid Raise	5x12,10,8,6,12 reps	rest: 59s
Machine Reverse Fly	1x12 reps	rest: 118s

*20-Minute Cardio (weeks 1,3,5,7,9,11) 1 exercises, 18 mins

Elliptical Training

0x0 reps

rest: 17s

20-Minute Cardio (weeks 2,4,6,8,10,12) 1 exercises, 13 mins

Step Machine

3x8 reps

rest: 12s

*Upper Body Weight Training (weeks 1,3,5,7,9,11) 10 exercises, 57 mins

Barbell Decline Bench Press	5x12,10,8,6,12 reps	rest: 59s
Barbell Incline Bench Press	1x12 reps	rest: 118s
Machine Vertical Row (Close Grip)	5x12,10,8,6,12 reps	rest: 59s
Machine Reverse Lat Pulldown (Close Grip)	1x12 reps	rest: 118s
Dumbbell Alternating Bicep Curl	5x12,10,8,6,12 reps	rest: 59s
EZ Bar Preacher Curl (Close Grip)	1x12 reps	rest: 118s
Cable Tricep Pushdown (Rope)	5x12,10,8,6,12 reps	rest: 59s
Dip	1x20 reps	rest: 118s
Machine Reverse Fly	5x12,10,8,6,12 reps	rest: 59s
Dumbbell Seated Shoulder Press	1x12 reps	rest: 118s

Lower Body Weight Training (weeks 2,4,6,8,10,12) 8 exercises, 40 mins

Hack Squat (Reverse Position)	4x12,10,8,12 reps	rest: 59s
Machine Leg Extension	1x12 reps	rest: 118s
Machine Leg Curl (Prone)	4x12,10,8,12 reps	rest: 59s
Barbell Squat	1x12 reps	rest: 118s
Calf Press On Leg Press	4x15,15,15,15 reps	rest: 59s
Machine Calf Raise	1x12 reps	rest: 118s
Machine Ab Crunch	4x12,10,8,12 reps	rest: 59s
Bench Weighted Decline Crunch	1x12 reps	rest: 118s