Deus ex machina - Beginner
msgsned avatar msgsned
Jul 18th 2018
TRY IT OUT
DOWNLOAD

Deus ex machina - Beginner

DOWNLOADS/VIEWS: 1/267
RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This month's training routine is called "Deus ex machina "

General tips for the journey ahead:

Stay as consistent possible - consistency will give you the greatest results in the least amount of time. Be diligent.
Share your progress - stay accountable with the tribe, we are all counting on each other (check the facebook group)
Rest - make sure you are sleeping enough to ensure proper recovery and to avoid fatigue, burn-out, and injury.
Check in daily - Be sure to check in daily in case of updates, new training videos, book reviews, and more (Check emails I send you)

Training Tips:

Try not to deviate from the workout. I've designed this program for the most optimal success.
Don't go to failure on every set - going to failure will inhibit and reduce your overall training volume for that day.
Choose a weight that you use to complete all reps within that specific set. Going to high and then having to switch to a lower weight is not the most optimal training strategy. Increase weight as you get stronger through the days/weeks/months.

Warming Up Tips: Warming up prior to training is important

Warming up primes the body for a great day of work sets - not just an average one.
You don't need that many warm-up sets to prepare you.
1x5 @ 40% working set weight
1x5 @ 50% working set weight
1x3 @ 60% working set weight
Jump into working sets.

Abdominal training:

Train abs 2-3 times a week.
A crunch type of movement and planks for a total of 5-8 sets per workout. Rep ranges that work best is between 10-15 per set for crunches and between 40 - 60 second sets for the planks

If I need to add things, let me know we are trying new things every month. If you have any questions, hit me up in the mastermind group

Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes  0 exercises, 0 min
Legs  6 exercises, 36 mins

0x0 reps

rest: 60s
add button

3x10 reps

rest: 120s
add button

3x10 reps

rest: 90s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes  0 exercises, 0 min
Back Accessory  7 exercises, 41 mins

0x0 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

4x20 reps

rest: 60s
add button
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes  0 exercises, 0 min
Upper Body  6 exercises, 36 mins

0x0 reps

rest: 60s
add button

3x10 reps

rest: 120s
add button

3x10 reps

rest: 90s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes  0 exercises, 0 min
Legs  6 exercises, 36 mins

0x0 reps

rest: 60s
add button

3x10 reps

rest: 120s
add button

3x10 reps

rest: 90s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes  0 exercises, 0 min
Back Accessory  7 exercises, 41 mins

0x0 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

4x20 reps

rest: 60s
add button
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes  0 exercises, 0 min
Upper Body  6 exercises, 36 mins

0x0 reps

rest: 60s
add button

3x10 reps

rest: 120s
add button

3x10 reps

rest: 90s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes  0 exercises, 0 min
Legs  6 exercises, 36 mins

0x0 reps

rest: 60s
add button

3x10 reps

rest: 120s
add button

3x10 reps

rest: 90s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes  0 exercises, 0 min
Back Accessory  7 exercises, 41 mins

0x0 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

4x20 reps

rest: 60s
add button
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes  0 exercises, 0 min
Upper Body  6 exercises, 36 mins

0x0 reps

rest: 60s
add button

3x10 reps

rest: 120s
add button

3x10 reps

rest: 90s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes  0 exercises, 0 min
Legs  6 exercises, 36 mins

0x0 reps

rest: 60s
add button

3x10 reps

rest: 120s
add button

3x10 reps

rest: 90s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes  0 exercises, 0 min
Back Accessory  7 exercises, 41 mins

0x0 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button

4x20 reps

rest: 60s
add button
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes  0 exercises, 0 min

Featured Workout plans

Try one of these professionally designed workout plans