Functional Strength (Advanced)

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2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

You have probably heard the saying “work movements not muscles.” This applies to the basic fundamental human movement patterns not specific exercises. This ensures a balanced body and more efficient workouts. This routine uses these basic movement patterns including Hip Hinge, which can be found in this advanced level plan only.

Depending on how you break it down, there can be 5-7 categories including: Squat, Lunge, Hinge, Push, Pull, Press and Core. You can find these under different names online like Rotation or Anti-rotation instead of Core.

Good Luck & Stay Strong!

Michael Wood, CSCS
JeFit Team

Monday
Wednesday
Friday

Workout 1 15 exercises, 0 min

Dumbbell One-Arm Row	3x8 reps	rest: 60s
Weighted Pull-Up	3x6 reps	rest: 90s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x6 reps	rest: 60s
Barbell Romanian Deadlift	3x6 reps	rest: 60s
Dumbbell Shoulder Press	3x6,8,10 reps	rest: 60s
Kettlebell Front Squat	3x8 reps	rest: 60s
Barbell Single-Leg Squat	3x6,8,6 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x6,8,10 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Band Reverse Fly	3x8 reps	rest: 60s

Workout 2 11 exercises, 0 min

Cable Shoulder Extension	2x12 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Kettlebell Goblet Squat	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Split Jump	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s

Workout 3 9 exercises, 0 min

Dumbbell One-Arm Row	2x12 reps	rest: 60s
Weighted Pull-Up	3x10 reps	rest: 90s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Single-Leg Squat	3x8 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x10 reps	rest: 60s
Band Reverse Fly	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s