Vaction and Pre-Vacation Workout - JEFIT

Vaction and Pre-Vacation Workout - JEFIT

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Vaction and Pre-Vacation Workout

General

Advanced

Dumbbell

Plan Details

The Vaction and Pre-Vacation Workout routine by Korgath is a 9 day workout plan. It is an advanced level plan to achieve general fitness goals.

this routine is about over stressing your muscles slightly before you leave. Monday morning W chest, Monday afternoon W shoulders . Tuesday morning X back, Tuesday afternoon X biceps, Wednesday Y legs. And repeat for the next three days. Then you have two different options for workouts while on vacation. Adjust as necessary

Routine detail

Any

Z1b. Vacation, Chest & Triceps

Est. 30 min

5 exercises

Weighted Pushups Demonstration

Weighted Pushups

5 Sets x 8 Reps

Squeezing Pushups Demonstration

Squeezing Pushups

5 Sets x 8 Reps

Pushups Demonstration

Pushups

5 Sets x 8 Reps

Ultrawide Pushups Demonstration

Ultrawide Pushups

5 Sets x 8 Reps

Hip Pushups Demonstration

Hip Pushups

5 Sets x 8 Reps

Any

Z1a. Vacation, Back & Biceps

Est. 36 min

5 exercises

Wide Grip Pull Up Demonstration

Wide Grip Pull Up

5 Sets x 8 Reps

V Bar Pull-Up Demonstration

V Bar Pull-Up

5 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

5 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 8 Reps

Chin-Up (Mixed Grip) Demonstration

Chin-Up (Mixed Grip)

5 Sets x 8 Reps

Any

Y. Pre Vacation, Legs

Est. 45 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

2 Sets x 24 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 24 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

2 Sets x 24 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

2 Sets x 24 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 24 Reps

Any

X. 1. Pre Vacation, Back

Est. 43 min

5 exercises

Wide Grip Pull Up Demonstration

Wide Grip Pull Up

2 Sets x 24 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets x 24 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

2 Sets x 24 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

2 Sets x 24 Reps

V Bar Pull-Up Demonstration

V Bar Pull-Up

2 Sets x 24 Reps

Any

W. 2. Pre Vacation, Shoulder & Triceps

Est. 61 min

7 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

2 Sets x 24 Reps

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

2 Sets x 24 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

2 Sets x 24 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

2 Sets x 24 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

2 Sets x 24 Reps

Dumbbell Seated One-Arm Supported Tricep Extension Demonstration

Dumbbell Seated One-Arm Supported Tricep Extension

2 Sets x 24 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

2 Sets x 24 Reps

Any

X. 2. Pre Vacation, Biceps

Est. 41 min

5 exercises

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

2 Sets x 24 Reps

Dumbbell Seated Alternating Hammer Curl Demonstration

Dumbbell Seated Alternating Hammer Curl

2 Sets x 24 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

2 Sets x 24 Reps

Barbell Shrug Demonstration

Barbell Shrug

2 Sets x 24 Reps

Dumbbell Inner and Outer Rotation Demonstration

Dumbbell Inner and Outer Rotation

2 Sets x 20 Reps

Any

W. 1. Pre Vacation, Chest

Est. 46 min

5 exercises

Dumbbell Fly Demonstration

Dumbbell Fly

2 Sets x 24 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 24 Reps

Dumbbell Bench Press (Palms in) Demonstration

Dumbbell Bench Press (Palms in)

2 Sets x 24 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

2 Sets x 24 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

2 Sets x 24 Reps

Any

Z2a. Pushups

Est. 15 min

1 exercise

Pushups Demonstration

Pushups

15 Sets x 8 Reps

Any

Z2b. Pullups

Est. 19 min

1 exercise

Pull-Up Demonstration

Pull-Up

15 Sets x 8 Reps