youknowwho19

Jan 16th 2023

TRY IT OUT

DOWNLOAD

Full Gym 2.0 Week 1

DOWNLOADS/VIEWS: 2/45

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a full gym workout for 5 days a week. It is meant to be efficient with your time.
Notes for exercises:

Chest:
1. Machine Fly - put the seat up high so you can arch your back and make it a decline and stretch your arms forward with your shoulders coming forward so you can activate the lower pec.

2. Dumbbell Incline Bench Press - This is a shallow incline, maybe the second rung or slot on the bench. Your arms should be at a 45-degree angle to keep the delts out of this exercise. Tilt the dumbbells ever so slightly up on the inside at the top to help with a chest stretch. To make the chest stretch more, open the chest up so it feels like you're stretching your chest open similar to how a wide dumbbell fly would feel.

3. Dips - These are negatives, so no need to push yourself back up. Just lean forward slightly to activate the chest more and once you get to the bottom, reset with your arms straight.

4. Decline Crunches - Do these like a negative and slowly drop down and spring back up.

Back:
1. Cable Pullovers - There are two things to help, first feel like your reaching out at the top and second is flare the lats out.

2. Cable Row - Keep the elbows high so you're working the upper back in completeness.

3. Barbell Bent-Over Row - For the first 3 set, keep a wide grip, high elbows, and pull to the chest not the upper stomach. This will help engage the mid and upper back. If you feel your spine rounding, lower the weight because you need to work on your lower back strength. For the second 3 sets it's going to be super slow with a count of 8 up and 8 down. Focus on squeezing the back muscles and don't be surprised if you do way less than a plate.

4. Dumbbell Bent-Over Row - Roll the back forward and reach over the head with elbows bent then use the mid back and lower back to pull the weight through and pull the elbows back to a row. This will probably require your lower back to be in good shape.

5. Back Hyperextensions - Crunch curl your body so your head tucks under you then up without causing the back to arch.

Legs:
1. Seated Calf Raises - first 2 sets are normal, then in, then out (make sure pressure is still on the inside of the foot), and last normal foot position with heavy weight. Make sure for the last two sets, it's just an engage and disengage set not really a full motion.

2. Leg Extensions - the first two sets are to 50 and are to get a burn in the quads and a good warm up. The next set is a slow count of 5 seconds up and 5 seconds down. The last set is a super heavy set that will be a drop set.

3. Hack Squat - Make sure the feet are in a v shape and you're driving through the heels. The first two sets are to 20 and are moderately fast. The next two sets, you will pause at the bottom and stay engaged for 3 seconds before driving back up.

4. Barbell Lunges - If you can do them walking, if not then do a dumbbell walking lunge or a plate walking lunge. Make sure you are going out to the side slightly to get a good quad burn.

5. Step ups - Hold something in front of you as you step back. You do not fully drop off the bench/box, you simple reach the leg back like a glute kickback, then step up so work the glute of the opposite leg. View this as a mix of step ups and Bulgarian split squats, but with a bench in front of you.

Shoulders:
1. Machine Reverse Fly - The first 2 sets are to 30 and are partial reps so about halfway. The next set is full range with a pronated grip (inside handle palms down) and the last set is grabbing high on the arm above the grips and doing the exercise that way. Retract the scapula so you're working the traps slightly but not a lot.

2. Cable Upper Row - Hold the rope so your palms are down and elbows are flared out. Flex the lats and delts so get the best workout. Also, this is more of a seated face pull so work the rear delts using mind muscle connection.

Arms:
1. Cable Incline Extensions - the position of the mount should be at the top, not bottom like the videos in this app shows. The reason there are four exercises of incline extensions is because the first one is partial, second is a 45-degree extension, the third is a reverse grip, and the fourth is split into two motions of a pulldown to tricep push.

2. Cable Incline Curls - the position of the mount should be at the bottom and be pulled between the legs. The reason there are four exercises shown, is because there are four variations of this exercise. The first one is close grip, the second is wide grip, the third is a wide grip drag curl, and the fourth is sitting up and slightly tilted forward (similar to a concentration curl but using two arms).

3. Kickbacks - The kickbacks should be laying flat on the bench with the butt arched off. Then the first two sets are going to be supinated and the second two sets will be a rotation (go from neutral to palms up).

4. Incline Curl - For this one, use a higher-than-normal incline, leave the shoulders open to work the short head of the bicep. Shoulders open means, the arms will be angled away from the body at about a 45-degree angle. Hold this for 2 seconds at the top.

Day 5
Day 2
Day 3
Day 1
Day 4

Chest 12 exercises, 0 min

Barbell Incline Bench Press	1x50 reps	rest: 60s
Barbell Incline Bench Press	1x30 reps	rest: 60s
Barbell Incline Bench Press	1x20 reps	rest: 60s
Machine Fly	4x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 60s
	3x30 reps	rest: 60s
	3x30 reps	rest: 60s
Barbell Decline Bench Press	3x30 reps	rest: 60s
Dumbbell Deep Push-Up	3x15 reps	rest: 60s
Dip	3x15 reps	rest: 60s
Decline Crunch	5x15 reps	rest: 3s
Hanging Knee Raise	5x15 reps	rest: 90s

Back 9 exercises, 0 min

	5x50 reps	rest: 60s
Cable Seated Row	3x20 reps	rest: 60s
Dumbbell Pullover	3x20 reps	rest: 60s
Barbell Bent-Over Row	3x20 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Bent-Over Row	3x15 reps	rest: 60s
Smith Machine Shrug	3x30 reps	rest: 60s
Back Hyperextension	3x30 reps	rest: 60s
	1x8 reps • 60s	rest: 120s

Legs 15 exercises, 0 min

Machine Seated Calf Raise	2x30 reps	rest: 60s
Machine Seated Calf Raise	2x30 reps	rest: 60s
Machine Seated Calf Raise	2x30 reps	rest: 60s
Machine Seated Calf Raise	2x30 reps	rest: 60s
Machine Leg Extension	2x50 reps	rest: 60s
Machine Leg Extension	1x10 reps	rest: 60s
Machine Leg Extension	1x10 reps	rest: 60s
Machine Seated Leg Curl	3x30 reps	rest: 60s
Hack Squat	2x20 reps	rest: 60s
Hack Squat	2x10 reps	rest: 60s
Barbell Lunge	3x20 reps	rest: 60s
Machine Leg Press	3x30 reps	rest: 60s
Sissy Squat	3x30 reps	rest: 60s
	3x30 reps	rest: 60s
Bodyweight Step-Up	2x15 reps	rest: 60s

Shoulders 14 exercises, 0 min

Dumbbell Bent-Over Reverse Fly	3x20 reps	rest: 1s
Dumbbell Lateral Raise	3x20 reps	rest: 1s
Dumbbell Front Raise	3x20 reps	rest: 60s
Barbell Front Raise	3x20 reps	rest: 60s
Machine Reverse Fly	2x30 reps	rest: 60s
Machine Reverse Fly	1x10 reps	rest: 60s
Machine Reverse Fly	1x10 reps	rest: 60s
Cable Side Lateral Raise	2x15 reps	rest: 60s
Cable Upper Row	3x20 reps	rest: 60s
	2x20 reps	rest: 60s
	2x20 reps	rest: 60s
	3x15 reps	rest: 60s
Cable External Rotation	2x20 reps	rest: 60s
Cable Internal Rotation	2x20 reps	rest: 60s

Arms 13 exercises, 0 min

Cable Incline Tricep Extension	2x20 reps	rest: 60s
Cable Incline Tricep Extension	2x20 reps	rest: 60s
Cable Incline Tricep Extension	2x20 reps	rest: 60s
Cable Incline Tricep Extension	2x20 reps	rest: 60s
Cable Incline Bicep Curl	2x20 reps	rest: 60s
Cable Incline Bicep Curl	2x20 reps	rest: 60s
Cable Incline Bicep Curl	2x20 reps	rest: 60s
Cable Incline Bicep Curl	2x20 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	2x20 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	2x20 reps	rest: 60s
Dumbbell Incline Curl	2x20 reps	rest: 60s
Barbell Reverse Curl	2x20 reps	rest: 3s
EZ Bar Decline Close Grip Skull Crusher	2x20 reps	rest: 60s