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This is a 6-day, beginner routine for Elite subscribers. The plan follows a push, pull, leg and ab training format. Each of those movement categories are trained twice weekly. It is very important that you get plenty of sleep and eat well with plenty of protein (25-30 grams) in each meal for the best results over the next 8-weeks.
Training Schedule
DAY 1: Push
DAY 2: Pull
DAY 3: Legs and Abs
DAY 4: Push
DAY 5: Pull
DAY 6: Legs and Abs
DAY 7: REST DAY
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Barbell Bench Press
|
3x8,6,6 reps |
rest: 90s
|
Barbell Deadlift
|
4x5 reps |
rest: 90s
|
Machine Leg Extension
|
3x8 reps |
rest: 60s
|
Barbell Bench Press
|
3x8,6,6 reps |
rest: 90s
|
Dumbbell One-Arm Row
|
3x8,6,6 reps |
rest: 60s
|
Machine Leg Extension
|
3x8 reps |
rest: 60s
|