JefitTeam

Sep 21st 2021

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One Muscle Group/Day Workout

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7 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This unique strength program requires about 50-60 minutes a day of hard work focused on only one muscle group. Each day offers a different body part to focus all your attention on. The program looks like this:

Day 1: Leg Day
9 exercises, 50-minute session, 3 warm-up exercises prior to 6 exercises focusing on your legs and calves. Equipment needed: kettlebell, and machine.

Day 2: Back Day
7 exercises, 53-minute session, 1 warm-up movement, followed by 6 back exercises. Equipment needed: barbell, dumbbell, stability ball and machine.

Day 3: Chest Day
8 exercises, 50-minute session, 3 warm-up exercises, followed by 5 exercises for the chest. Equipment needed: dumbbell and barbell.

Day 4: Arm Day
7 exercises, 58-minute workout, 7 exercises targeting the bicep/tricep/forearms. Equipment needed: barbell, machine, and dumbbell.

Day 5: Shoulder Day
8 exercises, 48-minute workout, 3 warm-up exercises, followed by 5 exercises focused on the shoulders. Equipment needed: dumbbell and barbell.

Day 6: Core Day
7 exercises, 42-minute workout, 7 exercises to work your core from all angles. Equipment needed: bench, machine, barbell, and weight plate.

Day 7: Active Rest Day
20-minutes of Yoga or roll out your entire body using a foam roller.

Note: All warm-up exercises use the interval setting so make sure your toggle is turned on - it will turn "blue" when it's on. All your exercises, for each major muscle group, are traditional sets and repetitions.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Workout 1: Leg Day 9 exercises, 25 mins

Iron Cross Stretch	1x0 reps • 30s	rest: 20s
Straddle Stretch	1x0 reps • 30s	rest: 20s
Scorpion	1x0 reps • 30s	rest: 20s
Kettlebell Hang Clean	3x6 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x8 reps	rest: 30s
Hack Squat	4x8 reps	rest: 60s
Single-Leg Hack Squat	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x15,12,10,8 reps	rest: 60s
Machine Calf Raise	4x15,12,10,8 reps	rest: 60s

Workout 2: Back Day 7 exercises, 28 mins

One-Arm Hang	1x8 reps • 30s	rest: 20s
Machine Seated Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x6,8,10,12 reps	rest: 75s
Machine Reverse Lat Pulldown (Close Grip)	4x6,8,10,12 reps	rest: 75s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Dumbbell Pullover on Stability Ball	4x10 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s

Workout 3: Chest Day 8 exercises, 30 mins

Dynamic Chest Stretch	1x0 reps • 30s	rest: 20s
Downward Facing Dog	1x0 reps • 30s	rest: 30s
Push-Up	1x0 reps • 30s	rest: 30s
Dumbbell One-Arm Bench Press	2x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 120s
Barbell Incline Bench Press	4x8 reps	rest: 120s
Dumbbell Fly	4x8 reps	rest: 60s
Dumbbell Decline Bench Press	4x8 reps	rest: 60s

Workout 4: Arm Day 7 exercises, 28 mins

Barbell Curl	4x10,8,8,6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x10,8,8,6,6 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Machine Dip	5x10,10,8,8,6 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x10 reps	rest: 60s

Workout 5: Shoulder Day 8 exercises, 24 mins

Dynamic Back Stretch	1x0 reps • 30s	rest: 20s
Posterior Capsule Stretch	1x8 reps • 30s	rest: 20s
Shoulder Rotation	1x0 reps • 30s	rest: 20s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Upright Row	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12,10,8,6 reps	rest: 60s
Barbell Jerk	4x8,8,6,6 reps	rest: 60s

Workout 6: Core Day 7 exercises, 20 mins

Weighted Crunch	2x12 reps	rest: 60s
Decline Bench Weighted Twist	2x15 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Parallel Bar Hip Flexion	3x8 reps	rest: 60s
Reverse Hyper (Flat Bench)	3x10 reps	rest: 60s