FULL BODY TRAINING - JMM - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

FULL BODY TRAINING - JMM - JEFIT

FULL BODY TRAINING - JMM banner

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 Demonstration

Smith Machine Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 30 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

2 Sets x 15 Reps

Seated Bench Leg Pull-In Demonstration

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 Demonstration

Lateral Stretch

3 Sets x 8 Reps

Tricep Stretch Demonstration

Tricep Stretch

3 Sets x 8 Reps

Back Stretch Demonstration

Back Stretch

3 Sets x 8 Reps

Shoulder Stretch Demonstration

Shoulder Stretch

3 Sets x 8 Reps

Seated Floor Hamstring Stretch Demonstration

Seated Floor Hamstring Stretch

3 Sets x 8 Reps

Runner's Stretch Demonstration

Runner's Stretch

3 Sets x 8 Reps

Bicep Stretch Demonstration

Bicep Stretch

3 Sets x 8 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Push-Up Demonstration

Push-Up

1 Set x 8 Reps

Tue

Legs Arms Abs

Est. 81 min

10 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Rocking Standing Calf Raise Demonstration

Barbell Rocking Standing Calf Raise

3 Sets x 20 Reps

Barbell Bicep Drag Curl Demonstration

Barbell Bicep Drag Curl

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 30 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

2 Sets x 15 Reps

Seated Bench Leg Pull-In Demonstration

Seated Bench Leg Pull-In

2 Sets x 15 Reps

Wed

Cardio

Est. 240 min

1 exercise

Running Demonstration

Running

1 Set

Thu

Chest Back Shoulder Abs

Est. 81 min

11 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 12 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 8 Reps

Barbell Push Press Behind the Neck Demonstration

Barbell Push Press Behind the Neck

3 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

3 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 30 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

2 Sets x 15 Reps

Fri

Legs Arms Abs

Est. 91 min

11 exercises

Bridge Demonstration

Bridge

5 Sets

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

3 Sets x 8 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

3 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 20 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 12 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 25 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15 Reps

Sat

Cardio

Est. 240 min

1 exercise

Running Demonstration

Running

1 Set