Block 1 Iso Lifts - JEFIT

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Block 1 Iso Lifts - JEFIT

Block 1 Iso Lifts banner

Block 1 Iso Lifts

AUDIO TIP

General

Advanced

None

Plan Details

The Block 1 Iso Lifts routine by Traps2toes is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.

BLOCK ONE LIGHT-4 weeks(focus on symmetry form and posture) Limited rest between sets 1 Week of low intensity/hi rep compound focus on weak points form and farmers carry 1 Week of low intensity/hi rep compound focus on weak points and form/no farmer carry 2 Week of increasing intensity iso and compound lifts focusing on weak points Recovery times: 24 to 72 hours as needed REST 4-6 DAYS AS NEEDED BETWEEN EACH BLOCK

Routine detail

Any

Legs

Est. 0 min

6 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

Any

Shoulders and arms

Est. 0 min

17 exercises

Bench Dip Demonstration

Bench Dip

2 Sets x 8 Reps

Dumbbell Seated Alternating Front Raise Demonstration

Dumbbell Seated Alternating Front Raise

3 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Alternating Tricep Extension Demonstration

Dumbbell Alternating Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 8 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 8 Reps

Weighted arm spin Demonstration

Weighted arm spin

3 Sets x 8 Reps

Any

Back and bis

Est. 0 min

12 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

1 Set x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 8 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 8 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

4 Sets x 8 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Any

Chest and tris

Est. 0 min

9 exercises

Cable Lateral Raise Demonstration

Cable Lateral Raise

1 Set x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Alternating Tricep Extension Demonstration

Dumbbell Alternating Tricep Extension

1 Set x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

2 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps