FULL BODY TRAINING - JMM
General
Intermediate
Machine strength
Plan Details
The FULL BODY TRAINING - JMM routine by jm.mondon is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Whole body training 4 days + 2 days running + 1 day rest
Routine detail
Mon
Chest Back Shoulder Abs, every 2 mondays
Est. 71 min
9 exercises
Smith Machine Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 30 Reps
Bench Leg Raise (Supine)
2 Sets x 15 Reps
Seated Bench Leg Pull-In
2 Sets x 15 Reps
Mon
Step 1 body only JMM, every 2 mondays
Est. 101 min
9 exercises
Lateral Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Runner's Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Jump Rope
1 Set
Push-Up
1 Set x 8 Reps
Tue
Legs Arms Abs
Est. 81 min
10 exercises
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 20 Reps
Barbell Bicep Drag Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 30 Reps
Bench Leg Raise (Supine)
2 Sets x 15 Reps
Seated Bench Leg Pull-In
2 Sets x 15 Reps
Wed
Cardio
Est. 240 min
1 exercise
Running
1 Set
Thu
Chest Back Shoulder Abs
Est. 81 min
11 exercises
Smith Machine Bench Press
4 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Fri
Legs Arms Abs
Est. 91 min
11 exercises
Bridge
5 Sets
Machine Leg Press
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Oblique Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Sat
Cardio
Est. 240 min
1 exercise
Running
1 Set
