JonathanSwanepoel
Full body dynamic
AUTOPLAY
AUDIO TIP
Sport
Advanced
Machine strength
Plan Details
The Full body dynamic routine by JonathanSwanepoel is a 5 day workout plan. It is a advanced level plan to achieve sport fitness goals.
Plan Description
Focus on kinematic chain strengthening. All workout days have a full body workout with the focus bei...
Mon
Tue
Wed
Thu
Fri
Lower
Est time: 97 min
10 exercises
Barbell Squat
Upper Legs
Sets
5
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Bent-Over Row
Back
Sets
5
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Bench Press
Chest
Sets
5
Reps
10
Interval
00:00
Rest Time
01:00
Machine Leg Press
Upper Legs
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
One leg dumbell deadlift
Glutes
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Single-Leg Squat
Upper Legs
Sets
5
Reps
10
Interval
00:00
Rest Time
01:00
Machine Calf Raise
Lower Legs
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise
Lower Legs
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Reverse Crunch
Abs
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
