One Muscle Group a Day (phase 2)
General
Intermediate
Body
Plan Details
The One Muscle Group a Day (phase 2) routine by JefitTeam is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
If you are looking to change things up a bit regarding your workout routine, then try this - phase 2 - program for about 2-4 weeks. Remember, change can be really beneficial for the body and mind. That may be just what the doctor ordered, especially if you have hit a plateau. The average length of time for these five sessions is about 40-minutes. Following a brief warm-up, you'll focus all your time and energy on working just one body part as you train one area each day for 5 days. Rest a few days and repeat. Day 1: Focus: Legs, 9 exercises, 43-minute session, equipment needed: jump rope, dumbbells and a barbell. Day 2: Focus: Back, 9 exercises, 38-minute session, equipment needed: dumbbell, and barbell. Day 3: Focus: Chest, 8 exercises, 41-minute session, equipment needed: barbell and dumbbells. Day 4: Focus: Arms & Core, 11 exercises, 42-minute session, equipment needed: weight plate, dumbbells, machine. This workout session includes supersets. Day 5: Focus: Shoulders, 8 exercises, 29-minute session, equipment needed: kettlebell, cable, and barbell. Stay Strong Together, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Workout 1: Legs
Est. 44 min
9 exercises
Jump Rope
1 Set
Prisoner Squat
1 Set x 12 Reps
Bird Dog
1 Set x 12 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Barbell Lunge
2 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Jump Rope
3 Sets
Extended Arm Child Pose
1 Set
Tue
Workout 2: Back
Est. 38 min
9 exercises
One-Arm Hang
1 Set
Upper Back Stretch
1 Set x 8 Reps
Dynamic Back Stretch
1 Set x 8 Reps
Upward Facing Dog
1 Set x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cat Stretch
1 Set x 12 Reps
Seated Floor Hamstring Stretch
1 Set
Wed
Workout 3: Chest
Est. 42 min
8 exercises
Iron Cross Stretch
1 Set x 10 Reps
Dynamic Chest Stretch
1 Set x 10 Reps
Tricep Stretch
1 Set x 10 Reps
Push-Up
2 Sets x 8,6 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Push-Up to Side Plank
1 Set x 10 Reps
Thu
Workout 4: Arms & Core
Est. 42 min
11 exercises
Tricep Stretch
1 Set
Posterior Capsule Stretch
1 Set
Kneeling Forearm Stretch
1 Set
Air Bike
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Weighted Crunch
2 Sets x 15 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Alternating Heel Touch
2 Sets x 25 Reps
Dumbbell Tricep Extension
2 Sets x 14 Reps
Side Bridge
2 Sets
Cable Tricep Pushdown (Rope)
2 Sets x 14 Reps
Fri
Workout 5: Shoulders
Est. 30 min
8 exercises
One-Arm Hang
1 Set
Posterior Capsule Stretch
1 Set
Dynamic Chest Stretch
1 Set
Kettlebell Turkish Get-Up Squat
1 Set x 5 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Kettlebell One-Arm Push Press
4 Sets x 6 Reps
Barbell Push Press
3 Sets x 8 Reps
Extended Arm Child Pose
1 Set
