Full body dynamic - JEFIT

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Full body dynamic - JEFIT

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Full body dynamic

Sport

Advanced

Machine strength

Plan Details

The Full body dynamic routine by JonathanSwanepoel is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.

Focus on kinematic chain strengthening. All workout days have a full body workout with the focus being made on UPPER, CORE and LOWER body sections.

Routine detail

Mon

Lower

Est. 97 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

One leg dumbell deadlift Demonstration

One leg dumbell deadlift

4 Sets x 8 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

5 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 15 Reps

Tue

Calesthenics Full Body

Est. 84 min

9 exercises

Running Demonstration

Running

1 Set

Tire Flip Demonstration

Tire Flip

5 Sets x 5 Reps

Push-Up Demonstration

Push-Up

5 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 5 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

5 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

5 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

5 Sets x 10 Reps

Wed

Core

Est. 104 min

10 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 10 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

5 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 16 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 16 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

4 Sets x 16 Reps

Stability Ball Hundreds Demonstration

Stability Ball Hundreds

4 Sets x 16 Reps

Stability Ball Trunk Rotation Demonstration

Stability Ball Trunk Rotation

4 Sets x 32 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

5 Sets x 10 Reps

Thu

Calesthenics Full Body

Est. 79 min

8 exercises

Running Demonstration

Running

1 Set

Tire Flip Demonstration

Tire Flip

5 Sets x 5 Reps

Kettlebell Pistol Squat Demonstration

Kettlebell Pistol Squat

5 Sets x 10 Reps

Dip Demonstration

Dip

5 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

5 Sets x 10 Reps

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

5 Sets x 10 Reps

V-Up Demonstration

V-Up

5 Sets x 10 Reps

Barbell Split Jump Demonstration

Barbell Split Jump

5 Sets x 10 Reps

Fri

Upper

Est. 104 min

10 exercises

Barbell Lunge Demonstration

Barbell Lunge

5 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

5 Sets x 10 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

5 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 15 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

4 Sets x 15 Reps