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JMW My Routine

JamesWicketts

Mar 23rd 2018

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JMW My Routine

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RATING: 100 (FROM 1 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Gain muscle, Lose fat, Tone up

Day 5
Day 4
Day 2
Day 1
Day 3

Upperbody Cable 8 exercises, 1 hr 10 mins

	Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
	Cable Mid Chest Crossover	3x8 reps	rest: 60s
	Cable Upright Row	3x8 reps	rest: 60s
	Cable Reverse Curl	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Treadmill Running	0x0 reps	rest: 15s
	Elliptical Training	0x0 reps	rest: 15s

Lowerbody Machine 8 exercises, 1 hr 11 mins

	Machine Leg Press	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Squat	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Glute Kickback	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s
	Treadmill Running	0x0 reps	rest: 15s
	Elliptical Training	0x0 reps	rest: 15s

Upperbody Machine 12 exercises, 1 hr 37 mins

	Preacher Curl Machine	3x8 reps	rest: 60s
	Machine Dip	3x8 reps	rest: 60s
	Kettlebell Hang Clean	3x8 reps	rest: 60s
	Machine Deltoid Raise	3x8 reps	rest: 60s
	Leverage Shoulder Press	3x8 reps	rest: 60s
	Machine Bench Press	3x8 reps	rest: 60s
	Leverage Incline Chest Press	3x8 reps	rest: 60s
	Leverage Decline Chest Press	3x8 reps	rest: 60s
	Leverage Machine High Row	3x8 reps	rest: 60s
	Leverage Machine Iso Row	3x8 reps	rest: 60s
	Treadmill Running	0x0 reps	rest: 15s
	Elliptical Training	0x0 reps	rest: 15s

Lowerbody 10 exercises, 1 hr 24 mins

	Kettlebell Goblet Squat	3x8 reps	rest: 60s
	Kettlebell Hang Clean	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Squat	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Glute Kickback	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s
	Elliptical Training	0x0 reps	rest: 15s
	Treadmill Running	0x0 reps	rest: 15s

Abs & Core 11 exercises, 1 hr 24 mins

	Machine Ab Crunch	3x8 reps	rest: 60s
	Air Bike	3x8 reps	rest: 60s
	Bent Knee Hip Raise	3x8 reps	rest: 60s
	Cross Body Crunch	3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
	Leg Pull-In	3x8 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s
	Side Plank	3x reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Elliptical Training	0x0 reps	rest: 15s
	Treadmill Running	0x0 reps	rest: 15s

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