28-Day General Sport Specific Program
Sport
Advanced
Machine strength
Plan Details
The 28-Day General Sport Specific Program routine by JefitTeam is a 28 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This is a 28-day, female-focused, weight-loss program for advanced, female athletes. Athlete could mean competitive or weekend warrior. The program is sports specific in nature, meaning if you want to get in general shape for basically any sport, this is the plan. It will focus on building a base level of strength for all your major muscle groups. There is also some short, more intense cardio that is required. The plan follows a 4 days on and 2 days off training schedule. Example of a Typical Week (one of four) Day 1 - Legs and Core Day 2 - Back and Arms Day 3 - Chest and Shoulders Day 4 - Cardio conditioning Day 5 - Rest day Day 6 - Rest Day Day 7 - Legs and Core Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Legs and Core
Est. 61 min
10 exercises
Ab Roll
1 Set
Barbell Bulgarian Split Squat
3 Sets x 6 Reps
Barbell Bench Squat
3 Sets x 12,10,8 Reps
Barbell Deadlift
3 Sets x 6 Reps
World's Greatest Stretch
1 Set
Machine Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Cable Pallof Press with Rotation
2 Sets x 10 Reps
Cable Seated Rotation (Stability Ball)
2 Sets x 12 Reps
Roman Chair Rotational Knee Raise
2 Sets x 8 Reps
Day 2
Back and Arms
Est. 42 min
6 exercises
Day 3
Chest and Shoulders
Est. 63 min
8 exercises
Day 4
Cardio Conditioning
Est. 28 min
3 exercises
Day 5
Rest Day
Est. 0 min
0 exercises
Day 6
Rest Day
Est. 0 min
0 exercises
Day 7
Legs and Core
Est. 59 min
9 exercises
Day 8
Back and Arms
Est. 52 min
6 exercises
Day 9
Chest and Shoulders
Est. 61 min
8 exercises
Day 10
Cardio Conditioning
Est. 30 min
3 exercises
Day 11
Rest Day
Est. 0 min
0 exercises
Day 12
Rest Day
Est. 0 min
0 exercises
Day 13
Legs and Core
Est. 62 min
9 exercises
Day 14
Back and Arms
Est. 52 min
7 exercises
Day 15
Chest and Shoulders
Est. 61 min
8 exercises
Day 16
Cardio Conditioning
Est. 31 min
3 exercises
Day 17
Rest Day
Est. 0 min
0 exercises
Day 18
Rest Day
Est. 0 min
0 exercises
Day 19
Legs and Core
Est. 50 min
8 exercises
Day 20
Back and Arms
Est. 48 min
7 exercises
Day 21
Chest and Shoulders
Est. 64 min
8 exercises
Day 22
Cardio Conditioning
Est. 33 min
3 exercises
Day 23
Rest Day
Est. 0 min
0 exercises
Day 24
Rest Day
Est. 0 min
0 exercises
Day 25
Legs and Core
Est. 52 min
8 exercises
Day 26
Back and Arms
Est. 43 min
6 exercises
Day 27
Chest and Shoulders
Est. 61 min
7 exercises
Day 28
Cardio Conditioning
Est. 38 min
3 exercises
