Upper/Lower - Strength Training Includes Rings - JEFIT

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Upper/Lower - Strength Training Includes Rings - JEFIT

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Upper/Lower - Strength Training Includes Rings

Cutting

Advanced

Barbell

Plan Details

The Upper/Lower - Strength Training Includes Rings routine is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Routine detail

Mon

Upper Body

Est. 139 min

16 exercises

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

20 Sets x 1 Reps

Shoulder Rotation Demonstration

Shoulder Rotation

20 Sets x 1 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 5 Reps

Band Cross-Over Demonstration

Band Cross-Over

20 Sets x 1 Reps

Band Lateral Raise Demonstration

Band Lateral Raise

20 Sets x 1 Reps

Band Shoulder Press Demonstration

Band Shoulder Press

20 Sets x 1 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

5 Sets x 5 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

5 Sets x 5 Reps

Barbell High Front Raise Demonstration

Barbell High Front Raise

5 Sets x 5 Reps

Stability Ball Back Extension Demonstration

Stability Ball Back Extension

20 Sets x 1 Reps

Stability Ball Back Stretch Demonstration

Stability Ball Back Stretch

4 Sets

Barbell Pullover Demonstration

Barbell Pullover

5 Sets x 5 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Kettlebell Hang Clean Demonstration

Kettlebell Hang Clean

5 Sets x 5 Reps

Tue

Ring Workout

Est. 26 min

5 exercises

Ring Support Hold Demonstration

Ring Support Hold

4 Sets

Ring Pull Ups Demonstration

Ring Pull Ups

5 Sets x 5 Reps

Ring Fly Demonstration

Ring Fly

5 Sets x 5 Reps

Ring Push Ups Demonstration

Ring Push Ups

5 Sets x 5 Reps

Ring Inverted Row Demonstration

Ring Inverted Row

5 Sets x 5 Reps

Wed

Lower Body

Est. 122 min

13 exercises

Jump Squat Demonstration

Jump Squat

20 Sets x 1 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

20 Sets x 1 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 5 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

5 Sets x 5 Reps

Barbell 1/4 Squat Demonstration

Barbell 1/4 Squat

5 Sets x 5 Reps

Barbell Clean Demonstration

Barbell Clean

5 Sets x 5 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

20 Sets x 1 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

20 Sets x 1 Reps

Bench Dip Demonstration

Bench Dip

20 Sets x 1 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

5 Sets x 5 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

20 Sets x 1 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 5 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

5 Sets x 5 Reps

Thu

Ring Workout

Est. 26 min

5 exercises

Ring Support Hold Demonstration

Ring Support Hold

4 Sets

Ring Pull Ups Demonstration

Ring Pull Ups

5 Sets x 5 Reps

Ring Fly Demonstration

Ring Fly

5 Sets x 5 Reps

Ring Push Ups Demonstration

Ring Push Ups

5 Sets x 5 Reps

Ring Inverted Row Demonstration

Ring Inverted Row

5 Sets x 5 Reps

Fri

Upper Body

Est. 137 min

16 exercises

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

20 Sets x 1 Reps

Shoulder Rotation Demonstration

Shoulder Rotation

20 Sets x 1 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 5 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 5 Reps

Band Cross-Over Demonstration

Band Cross-Over

20 Sets x 1 Reps

Band Lateral Raise Demonstration

Band Lateral Raise

20 Sets x 1 Reps

Band Shoulder Press Demonstration

Band Shoulder Press

20 Sets x 1 Reps

Barbell Snatch Shrug Demonstration

Barbell Snatch Shrug

5 Sets x 5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Dumbbell Lateral Raise (Side-Lying) Demonstration

Dumbbell Lateral Raise (Side-Lying)

5 Sets x 5 Reps

Stability Ball Back Extension Demonstration

Stability Ball Back Extension

20 Sets x 1 Reps

Stability Ball Back Stretch Demonstration

Stability Ball Back Stretch

1 Set

Barbell Pullover Demonstration

Barbell Pullover

5 Sets x 5 Reps

Barbell Row Demonstration

Barbell Row

5 Sets x 5 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

5 Sets x 5 Reps

Kettlebell Hang Clean Demonstration

Kettlebell Hang Clean

5 Sets x 5 Reps