JefitTeam

May 5th 2021

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Full Body (1 muscle group/day)

DOWNLOADS/VIEWS: 53/11504

RATING: 91 (FROM 3 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

If you are looking to change things up a bit regarding your workout routine, then try this program for a 2-4 weeks. Remember, change can be a good for the body and that may be just what the doctor ordered, especially if you have hit a plateau.

The average length of time for these five sessions is about 45-minutes. Following a brief warm-up, you'll focus all your time and energy on working just one body part as you train one area each day for 5 days. Rest a few days and repeat.

Day 1: Focus: Legs, 9 exercises, 55-minute session, equipment needed: jump rope, dumbbells and a barbell.

Day 2: Focus: Back, 10 exercises, 43-minute session, equipment needed: dumbbell, and barbell.

Day 3: Focus: Chest, 8 exercises, 43-minute session, equipment needed: barbell and dumbbells.

Day 4: Focus: Arms & Core, 11 exercises, 48-minute session, equipment needed: weight plate, dumbbells, machine. This workout session includes supersets.

Day 5: Focus: Shoulders, 8 exercises, 34-minute session, equipment needed: kettlebell, cable, and barbell.

Enjoy and Stay Strong!

MICHAEL WOOD, CSCS
Jefit Team

Monday
Tuesday
Wednesday
Thursday
Friday

Workout 1: Legs 9 exercises, 28 mins

Jump Rope	1x0 reps • 180s	rest: 60s
Prisoner Squat	1x10 reps	rest: 25s
Bird Dog	1x10 reps	rest: 15s
Dumbbell Reverse Lunge	3x6 reps	rest: 60s
Barbell Lunge	3x6 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 75s
Barbell Bulgarian Split Squat	3x6 reps	rest: 60s
Jump Rope	3x0 reps • 120s	rest: 15s
Extended Arm Child Pose	1x0 reps • 90s	rest: 15s

Workout 2: Back 10 exercises, 18 mins

One-Arm Hang	1x10 reps • 30s	rest: 20s
Upper Back Stretch	1x8 reps	rest: 20s
Dynamic Back Stretch	1x8 reps	rest: 20s
Upward Facing Dog	1x10 reps	rest: 20s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 75s
T Bar Row	3x6 reps	rest: 60s
Cat Stretch	1x10 reps	rest: 20s
Seated Floor Hamstring Stretch	1x10 reps	rest: 20s

Workout 3: Chest 8 exercises, 20 mins

Iron Cross Stretch	1x10 reps	rest: 15s
Dynamic Chest Stretch	1x10 reps	rest: 15s
Tricep Stretch	1x10 reps	rest: 15s
Push-Up	2x5 reps	rest: 30s
Barbell Bench Press	5x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 75s
Dumbbell Fly	3x10 reps	rest: 60s
Push-Up to Side Plank	1x10 reps	rest: 30s

Workout 4: Arms & Core 11 exercises, 18 mins

Tricep Stretch	1x0 reps • 35s	rest: 15s
Posterior Capsule Stretch	1x10 reps • 35s	rest: 15s
Kneeling Forearm Stretch	1x10 reps • 35s	rest: 20s
Air Bike	3x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 30s
Weighted Crunch	3x12 reps	rest: 30s
Dumbbell Concentration Curl	3x10 reps	rest: 30s
Alternating Heel Touch	3x20 reps	rest: 30s
Dumbbell Tricep Extension	3x12 reps	rest: 30s
Side Bridge	3x10 reps • 35s	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s

Workout 5: Shoulders 8 exercises, 14 mins

One-Arm Hang	1x10 reps • 30s	rest: 15s
Posterior Capsule Stretch	1x10 reps • 30s	rest: 15s
Dynamic Chest Stretch	1x0 reps • 30s	rest: 15s
Kettlebell Turkish Get-Up Squat	1x4 reps	rest: 30s
Cable Lateral Raise	4x8,8,6 reps	rest: 30s
Kettlebell One-Arm Push Press	4x6 reps	rest: 30s
Barbell Push Press	4x8 reps	rest: 75s
Extended Arm Child Pose	1x0 reps • 90s	rest: 10s