G's Back2Basic Routine

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RATING: 83 (FROM 2 JEFIT MEMBERS)

2 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

* Endurance, *Strenght endurance, *Strength (6-8Weeks)

Your experience level: doesn't matter!
*D 1,3,5: Weights
*D 2,4,6:
HIIT,Running,Swimming,ABS,Cardio,Spinning,Mountainbiking (Off?) _make your choice_
* Dieet/menu: day1 till day 6 (till 12o'clock)

Suggested schedule rotate (the weight) exercise every week):

*Day1: Legs
*Day2:HIIT,Running,Swimming,ABS,Cardio,Spinning/mountainbiking (Off?)
*Day3:Push
*Day4:HIIT,Running,Swimming,ABS,Cardio,Spinning/mountainbiking (Off?)
*Day5:Pull
*Day6:Swimming/Mountainbiking (low/relaxing)(off)
*Day7: OFF!

Work on training: (weights 40%-70% 1-RM)
* Legs: 12-15reps, 3(4)sets(ingreasing weight on every set). setspauze:30-90sec.
* Push: 10-15reps, 3(4)sets(ingreasing weight on every set). setspauze:30-90sec.
*Pull: 10-15reps, 3(4)sets(ingreasing weight on every set). setspauze:30-90sec.

Legs 9 exercises, 1 hr 34 mins

Barbell Front Squat	4x15 reps	rest: 60s
Barbell Lunge	4x15 reps	rest: 60s
Barbell Romanian Deadlift	4x15 reps	rest: 60s
Barbell Good Morning	4x15 reps	rest: 60s
Barbell Standing Calf Raise	4x15 reps	rest: 60s
Weighted Crunch	4x15 reps	rest: 60s
Bench Weighted Decline Crunch	4x15 reps	rest: 60s
Weighted Hanging Knee Raise	4x15 reps	rest: 60s
Weight Plate Russian Twist	4x15 reps	rest: 60s

HIIT,Running,Swimming,ABS,Cardio,Spinning/mountainbiking (Off?) 19 exercises, 30 mins

Aerobics	0x0 reps	rest: 0s
Elliptical Training	0x0 reps	rest: 0s
Field Sports	0x0 reps	rest: 0s
Indoor Cycling	0x0 reps	rest: 0s
Jump Rope	0x0 reps	rest: 0s
Mountain Biking	0x0 reps	rest: 0s
Road Cycling	0x0 reps	rest: 0s
Running	0x0 reps	rest: 0s
Stationary Bike	0x0 reps	rest: 0s
Step Machine	0x0 reps	rest: 0s
Swimming	0x0 reps	rest: 0s
Treadmill Running	0x0 reps	rest: 0s
Running	0x0 reps	rest: 0s
Air Bike	4x0 reps	rest: 0s
Tuck Crunch	4x0 reps	rest: 0s
Sit-Up	4x0 reps	rest: 0s
Scissor Kick	4x0 reps	rest: 0s
Plank	4x8 reps	rest: 0s
Crunch	4x0 reps	rest: 0s

Push 6 exercises, 40 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Barbell Rear Military Press	3x8 reps	rest: 60s

HIIT,Running,Swimming,ABS,Cardio,Spinning/mountainbiking (Off?) 19 exercises, 30 mins

Aerobics	0x0 reps	rest: 0s
Elliptical Training	0x0 reps	rest: 0s
Field Sports	0x0 reps	rest: 0s
Indoor Cycling	0x0 reps	rest: 0s
Jump Rope	0x0 reps	rest: 0s
Mountain Biking	0x0 reps	rest: 0s
Road Cycling	0x0 reps	rest: 0s
Running	0x0 reps	rest: 0s
Stationary Bike	0x0 reps	rest: 0s
Step Machine	0x0 reps	rest: 0s
Swimming	0x0 reps	rest: 0s
Treadmill Running	0x0 reps	rest: 0s
Running	0x0 reps	rest: 0s
Air Bike	4x0 reps	rest: 0s
Tuck Crunch	4x0 reps	rest: 0s
Sit-Up	4x0 reps	rest: 0s
Scissor Kick	4x0 reps	rest: 0s
Plank	4x8 reps	rest: 0s
Crunch	4x0 reps	rest: 0s

Pull 7 exercises, 1 hr 14 mins

Dumbbell Deadlift	4x15 reps	rest: 60s
Barbell Deadlift	4x15 reps	rest: 60s
Pull-Up	4x15 reps	rest: 60s
Cable Seated Row to Neck	4x15 reps	rest: 60s
Cable Rope Row to Neck	4x15 reps	rest: 60s
Dumbbell Inner Bicep Curl	4x15 reps	rest: 60s
Barbell Preacher Curl	4x15 reps	rest: 60s