u17

May 24th 2023

TRY IT OUT

DOWNLOAD

Push, pull, legs, core

DOWNLOADS/VIEWS: 0/39

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full body workout. Focuses on a push - pull- legs routine. Workout designed to improve form, power, endurance, flexibility, strength and stamina. Improves performance in running, football, cycling, swimming and boxing. Hope you enjoy.

leg day and abs1 28 exercises, 3 hrs 47 mins

Bodyweight Calf Raise	5x10 reps	rest: 30s
Jump Rope	1x0 reps	rest: 30s
Decline Crunch	3x10 reps	rest: 30s
Weight Plate Russian Twist	3x10 reps	rest: 30s
	5x10 reps	rest: 30s
Hanging Leg Raise	3x10 reps	rest: 30s
Glute Kickback	5x10 reps	rest: 30s
Barbell Single-Leg Squat	5x10 reps	rest: 30s
	5x10 reps	rest: 30s
Dumbbell Lunge	5x10 reps	rest: 30s
Machine Calf Press	5x10 reps	rest: 30s
Machine Hip Abduction	5x10 reps	rest: 30s
World's Greatest Stretch	5x10 reps	rest: 30s
Machine Hip Adduction	5x10 reps	rest: 30s
Machine Seated Leg Curl	5x10 reps	rest: 30s
Machine Leg Extension	5x10 reps	rest: 30s
Kettlebell Goblet Squat	5x10 reps	rest: 30s
	5x10 reps	rest: 30s
Barbell Lateral Lunge	5x10 reps	rest: 30s
Oblique Crunch	5x10 reps	rest: 30s
Sit-Up	5x10 reps	rest: 30s
Leg Raise	5x10 reps	rest: 30s
Air Bike	5x10 reps	rest: 30s
Hack Squat	5x10 reps	rest: 30s
Barbell Deep Squat	5x10 reps	rest: 30s
Machine Seated Calf Raise	5x10 reps	rest: 30s
Barbell Kneeling Squat	3x8 reps	rest: 60s
Flutter Kick	3x8 reps	rest: 60s

pull 1 26 exercises, 3 hrs 22 mins

Dynamic Back Stretch	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Band Alternating Bicep Curl	5x10 reps	rest: 30s
Cable One-Arm Lat Pulldown	5x10 reps	rest: 30s
Machine Reverse Fly	5x10 reps	rest: 30s
Dumbbell One-Arm Row	5x10 reps	rest: 30s
Kettlebell Row	5x10 reps	rest: 30s
Barbell One-Arm Row	5x10 reps	rest: 30s
Weight Plate Shrug	5x10 reps	rest: 30s
Pull-Up	5x10 reps	rest: 30s
Barbell Preacher Curl	5x10 reps	rest: 30s
Barbell Bent-Over Row	5x10 reps	rest: 30s
Barbell Curl	5x10 reps	rest: 30s
Barbell Deadlift	5x10 reps	rest: 30s
Cable Wrist Curl	5x10 reps	rest: 30s
Cable Bicep Curl	5x10 reps	rest: 30s
Cable Shoulder Extension	5x10 reps	rest: 30s
Cable Rope Face Pull	5x10 reps	rest: 30s
Cable Rope Deltoid Row	5x10 reps	rest: 30s
Cable Seated Row	5x10 reps	rest: 30s
Cable Rope Row to Neck	5x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 30s
Leverage Machine Iso Row	5x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	5x10 reps	rest: 30s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x10 reps	rest: 30s

push 2 19 exercises, 2 hrs 36 mins

Exercise Dome Push-Up	5x10 reps	rest: 30s
Handstand Push-Up	5x10 reps	rest: 30s
Tricep Push-Up	5x10 reps	rest: 30s
Weighted Tricep Dip	5x10 reps	rest: 30s
Cable Incline Press	5x10 reps	rest: 30s
Dumbbell Bench Press (Palms in)	5x10 reps	rest: 30s
Cable Flat Bench Fly	5x10 reps	rest: 30s
Cable Tricep Kickback	5x10 reps	rest: 30s
Cable One-Arm Lateral Raise	5x10 reps	rest: 30s
Cable Rope Overhead Tricep Extension	5x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	5x10 reps	rest: 30s
Cable Incline Pullover	5x10 reps	rest: 30s
Dumbbell Bench Press	5x10 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	5x10 reps	rest: 30s
Dumbbell Incline Fly	5x10 reps	rest: 30s
Leverage Incline Chest Press	5x10 reps	rest: 30s
Machine Decline Chest Press	5x10 reps	rest: 30s
Dumbbell Seated Front Raise (Hammer)	5x10 reps	rest: 30s

legs and abs 2 27 exercises, 3 hrs 27 mins

Bodyweight Calf Raise	5x10 reps	rest: 30s
Box Jump Multiple Response	5x10 reps	rest: 30s
Oblique Crunch	5x10 reps	rest: 30s
Alternating Floor Leg Raise	5x10 reps	rest: 30s
Split Jump	5x10 reps	rest: 30s
Sit-Up	5x10 reps	rest: 30s
Bridge	5x10 reps	rest: 30s
Abdominal Pendulum	5x10 reps	rest: 30s
Rocket Jump	5x10 reps	rest: 30s
	5x10 reps	rest: 30s
Glute Kickback	5x10 reps	rest: 30s
Machine Hip Adduction	5x10 reps	rest: 30s
Cable Standing Leg Curl	5x10 reps	rest: 30s
Machine Hip Abduction	5x10 reps	rest: 30s
	5x10 reps	rest: 30s
Machine Leg Extension	5x10 reps	rest: 30s
Machine Single-Leg Press	5x10 reps	rest: 30s
Sissy Squat	5x10 reps	rest: 30s
Barbell Lateral Lunge	5x10 reps	rest: 30s
Stability Ball Trunk Rotation	5x10 reps	rest: 30s
Prisoner Squat	5x10 reps	rest: 30s
	5x10 reps	rest: 30s
Barbell Hip Thrust	5x10 reps	rest: 30s
Barbell Front Squat	5x10 reps	rest: 30s
Barbell Sumo Deadlift	5x10 reps	rest: 30s
Barbell Bench Squat	5x10 reps	rest: 30s
Machine Calf Raise	5x10 reps	rest: 30s

pull 2 18 exercises, 2 hrs 25 mins

Band Alternating Bicep Curl	5x10 reps	rest: 30s
One-Arm Hang	5x10 reps	rest: 30s
Chin-Up	5x10 reps	rest: 30s
Stability Ball Back Extension	5x10 reps	rest: 30s
Superman	5x10 reps	rest: 30s
Machine Reverse Fly	5x10 reps	rest: 30s
Barbell Curl	5x10 reps	rest: 30s
Barbell Reverse Curl	5x10 reps	rest: 30s
Barbell Rack Pull	5x10 reps	rest: 30s
Barbell Preacher Curl	5x10 reps	rest: 30s
Barbell Deadlift	5x10 reps	rest: 30s
Machine Seated Row	5x10 reps	rest: 30s
Cable Bicep Curl	5x10 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	5x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	5x10 reps	rest: 30s
Dumbbell Prone Incline Shrug	5x10 reps	rest: 30s
Barbell Spider Curl	5x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	5x10 reps	rest: 30s

push day 1 24 exercises, 3 hrs 3 mins

	5x10 reps	rest: 30s
Push-Up	5x10 reps	rest: 30s
Machine Reverse Fly	5x10 reps	rest: 30s
Barbell Inverted Row	3x8 reps	rest: 60s
Cable External Rotation	3x10 reps	rest: 30s
Cable Internal Rotation	3x10 reps	rest: 30s
Cable Rope Overhead Tricep Extension	5x10 reps	rest: 30s
Weighted Tricep Dip	5x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x10 reps	rest: 30s
Barbell Skull Crusher (Reverse Grip)	5x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	5x10 reps	rest: 30s
Machine Bench Press	5x10 reps	rest: 30s
Machine Fly	5x10 reps	rest: 30s
Machine Dip	5x10 reps	rest: 30s
Machine Lateral Shoulder Raise	5x10 reps	rest: 30s
Barbell Bench Press	5x10 reps	rest: 30s
Dumbbell Pullover	5x10 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	5x10 reps	rest: 30s
Barbell Incline Bench Press	5x10 reps	rest: 30s
Dumbbell Alternating Press (Palms In)	5x10 reps	rest: 30s
Barbell Decline Bench Press	5x10 reps	rest: 30s
Barbell Shoulder Press	5x10 reps	rest: 30s
Machine Leg Press	4x10 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 30s