We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Speed & Strength

alovelifejunkie

Jan 22nd 2019

TRY IT OUT

DOWNLOAD

Speed & Strength

DOWNLOADS/VIEWS: 0/768

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

I have speed, I have strength, I have the power to change!

Upper Body & Cardio 7 exercises, 51 mins

	Treadmill Running	0x0 reps	rest: 20s
	Barbell Bench Press	3x8 reps	rest: 30s
	Machine Assisted Pull-Up	3x8 reps	rest: 30s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 30s
	Barbell Bicep Drag Curl	3x8 reps	rest: 30s
	Cable One-Arm Tricep Pushdown	3x8 reps	rest: 30s
		3x8 reps	rest: 30s

Lower Body & Cardio 7 exercises, 1 hr 2 mins

	Treadmill Running	0x0 reps	rest: 20s
	Smith Machine Squat	3x8 reps	rest: 30s
	Barbell Hip Thrust	3x8 reps	rest: 30s
	Barbell Calf Raise	3x8 reps	rest: 30s
	Machine Ab Crunch	3x8 reps	rest: 30s
	Hanging Leg Raise	3x8 reps	rest: 30s
	Yoga	0x0 reps	rest: 15s

REST DAY - YOGA 0 exercises, 0 min

Upper Body & Cardio 7 exercises, 52 mins

	Treadmill Running	0x0 reps	rest: 20s
	Dumbbell Decline Fly	3x8 reps	rest: 30s
	Barbell Deadlift	3x8 reps	rest: 30s
	Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 30s
	Dumbbell Lateral Raise	3x8 reps	rest: 30s
	Dumbbell Front Raise	3x8 reps	rest: 30s
	Box Jump Multiple Response	3x8 reps	rest: 30s

Lower Body & Cardio 7 exercises, 1 hr 1 min

	Treadmill Running	0x0 reps	rest: 20s
	Machine Leg Press	3x8 reps	rest: 30s
	Machine Calf Press	3x8 reps	rest: 30s
	Machine Leg Curl (Prone)	3x8 reps	rest: 30s
	Stability Ball Wood Chop	3x8 reps	rest: 30s
	Weighted Trunk Rotation	3x8 reps	rest: 30s
	Yoga	0x0 reps	rest: 15s

Light - Medium Training 2 exercises, 3 mins

		0x0 reps	rest: 30s
		0x0 reps	rest: 30s

REST DAY 0 exercises, 0 min

Featured Workout plans

Try one of these professionally designed workout plans

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan

5x5 Split Full Body Plan

Advanced Dumbbell Full Body

5x5 Strength & Power Routine

28-Day Strong Female Protocol

28-Day Strength & Power Plan

28-Day Get Strong Program

Upper Body Gym Workout

28-Day General Sport Specific Program

28-Day Lose Weight and Get Ripped

28-Day Lose Weight & Get Lean Routine