|
Cable Seated Row
|
5x10 reps |
rest: 30s
|
|
|
Dumbbell Alternating Bicep Curl
|
5x24 reps |
rest: 10s
|
|
|
Dumbbell One-Arm Row
|
5x12 reps |
rest: 25s
|
|
|
Dumbbell Alternating Hammer Curl
|
5x24 reps |
rest: 10s
|
|
|
Dumbbell Bent-Over Row
|
5x12 reps |
rest: 60s
|
|
|
Cable Lat Pulldown (Wide Grip)
|
4x8 reps |
rest: 30s
|
|
|
Barbell Hip Thrust
|
5x10 reps |
rest: 45s
|
|
|
Machine Leg Press
|
5x10 reps |
rest: 45s
|
|
|
Barbell Romanian Deadlift
|
5x8 reps |
rest: 30s
|
|
|
6x8 reps |
rest: 30s
|
|
|
|
Back Hyperextension
|
3x8 reps |
rest: 60s
|
|
|
Cable Leg Kickback
|
3x8 reps |
rest: 60s
|
|
|
Step Machine
|
1x8 reps • 1200s |
rest: 60s
|
|
|
Cable Shoulder Extension
|
5x10 reps |
rest: 30s
|
|
|
Dumbbell Incline Bench Press
|
5x12 reps |
rest: 15s
|
|
|
Dumbbell Tricep Extension
|
5x12 reps |
rest: 15s
|
|
|
Dumbbell Incline Fly
|
5x12 reps |
rest: 15s
|
|
|
Dumbbell One-Arm Tricep Kickback
|
5x24 reps |
rest: 15s
|
|
|
Bench Weighted Decline Crunch
|
6x10 reps |
rest: 15s
|
|
|
Plank
|
3x8 reps |
rest: 15s
|
|
|
Weighted Crunch
|
3x20 reps |
rest: 15s
|
|
|
Toe Touches
|
3x20 reps |
rest: 60s
|
|
![JeFit Strength & Conditioning Plan](https://cdn.jefit.com/uc/file/0aad942914c52ca6/1.jpg")
![Strength Training Maintenance](https://cdn.jefit.com/uc/file/9b6dc163636a7e82/1.jpg")
![Mother's Day Routine](https://cdn.jefit.com/uc/file/38d65e34dd85df56/1.jpg")
![TBS (Phase 2)](https://cdn.jefit.com/uc/file/d05c822443e859c6/1.jpg")
![The 5/3/1 Strength Program](https://cdn.jefit.com/uc/file/ac85fdbf17e47d9d/1.jpg")
