JefitTeam

Dec 20th 2023

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One Muscle Group a Day (phase 2)

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

If you are looking to change things up a bit regarding your workout routine, then try this - phase 2 - program for about 2-4 weeks. Remember, change can be really beneficial for the body and mind. That may be just what the doctor ordered, especially if you have hit a plateau.

The average length of time for these five sessions is about 40-minutes. Following a brief warm-up, you'll focus all your time and energy on working just one body part as you train one area each day for 5 days. Rest a few days and repeat.

Day 1: Focus: Legs, 9 exercises, 43-minute session, equipment needed: jump rope, dumbbells and a barbell.

Day 2: Focus: Back, 9 exercises, 38-minute session, equipment needed: dumbbell, and barbell.

Day 3: Focus: Chest, 8 exercises, 41-minute session, equipment needed: barbell and dumbbells.

Day 4: Focus: Arms & Core, 11 exercises, 42-minute session, equipment needed: weight plate, dumbbells, machine. This workout session includes supersets.

Day 5: Focus: Shoulders, 8 exercises, 29-minute session, equipment needed: kettlebell, cable, and barbell.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit Team

Monday
Tuesday
Wednesday
Thursday
Friday

Workout 1: Legs 9 exercises, 43 mins

Jump Rope	1x0 reps • 240s	rest: 60s
Prisoner Squat	1x12 reps	rest: 30s
Superman Leg Stretch	1x12 reps	rest: 20s
Dumbbell Rear Lunge	2x8,8 reps	rest: 60s
Barbell Lunge	2x8,8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 75s
Barbell Single Leg Squat	3x8 reps	rest: 60s
Jump Rope	3x0 reps • 150s	rest: 30s
Extended Arm Child Pose	1x0 reps • 90s	rest: 15s

Workout 2: Back 9 exercises, 38 mins

One Handed Hang	1x10 reps • 30s	rest: 20s
Upper Back Stretch	1x8 reps	rest: 20s
Dynamic Back Stretch	1x8 reps	rest: 20s
Upward Facing Dog	1x10 reps	rest: 20s
Dumbbell One Arm Row	3x12,10,8 reps	rest: 60s
Dumbbell Reverse Grip Incline Bench Two Arm Row	3x12,10,8 reps	rest: 60s
Barbell Bent Over Row	4x8 reps	rest: 75s
Cat Stretch	1x12 reps	rest: 20s
Seated Floor Hamstring Stretch	1x0 reps • 40s	rest: 20s

Workout 3: Chest 8 exercises, 41 mins

Iron Cross Stretch	1x10 reps	rest: 15s
Dynamic Chest Stretch	1x10 reps	rest: 15s
Tricep Stretch	1x10 reps	rest: 15s
Push Up	2x8,6 reps	rest: 30s
Barbell Bench Press	5x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 75s
Dumbbell Fly	2x10 reps	rest: 60s
Push Up to Side Plank	1x10 reps	rest: 30s

Workout 4: Arms & Core 11 exercises, 42 mins

Tricep Stretch	1x0 reps • 40s	rest: 15s
Posterior Capsule	1x10 reps • 40s	rest: 15s
Kneeling Forearm Stretch	1x10 reps • 40s	rest: 20s
Air Bike	2x12 reps	rest: 30s
Dumbbell Alternate Bicep Curl	2x12 reps	rest: 30s
Weighted Crunches	2x15 reps	rest: 30s
Dumbbell Concentration Curls	2x12 reps	rest: 30s
Alternate Heel Touchers	2x25 reps	rest: 30s
Dumbbell Standing Triceps Extension	2x14 reps	rest: 30s
Side Bridge	2x10 reps • 40s	rest: 30s
Cable Rope Triceps Pushdown	2x14 reps	rest: 30s

Workout 5: Shoulders 8 exercises, 29 mins

One Handed Hang	1x10 reps • 35s	rest: 15s
Posterior Capsule	1x10 reps • 35s	rest: 15s
Dynamic Chest Stretch	1x0 reps • 35s	rest: 15s
Kettlebell Turkish Get Up Squat	1x5 reps	rest: 30s
Cable Lateral Raise	3x8 reps	rest: 30s
Kettlebell One Arm Push Press	4x6 reps	rest: 30s
Barbell Push Press	3x8 reps	rest: 75s
Extended Arm Child Pose	1x0 reps • 90s	rest: 10s