Targeting Weak Spots

Plan Details

The Targeting Weak Spots routine by JefitTeam is a 6 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

While looking in the mirror after months of working out and training, we all have those moments wher... Read More

While looking in the mirror after months of working out and training, we all have those moments where you can notice various weak spots or body parts you feel that you can improve on. By using this workout routine, you will be performing various exercises and range of motions that will help you target those little muscles and strengthen up those "weak" areas. <b><u>Why This Routine Works</b></u> This routine has been designed to work the weaker spots of your muscles, focusing on increase strength, stimulating the smaller muscle fibers and promoting growth in lean muscle. When most people go into the gym, they think that by performing the major muscle building exercises at heavy and high weights will help them build muscle all around. You will build muscle yes, but at times you are missing the ability to work the little muscle and make the most out of your training. By training your smaller muscles and focusing on performing full range of motions with varying exercises, you have a better ability of hitting the entire muscle rather than just a small part of it. During this workout routine you will focus on precise and slow range of motions, using moderate weight and allowing for the proper amount of rest time in between sets to allow your muscle to recover and ready for the next set. With this training method, you are more prone and able to use all of the muscle to work your weaker spots. You will want to perform this routine for around 4 to 6 weeks to allow for optimal time for your muscles to adjust to this form of training and <b><u>Workout Day Split</b></u> Day 1 Biceps and Triceps Day 2 Legs Day 3 Chest and Shoulders Day 4 Back Day 5 Legs Day 6 Biceps and Triceps <b><u>Targeting Weak Spots Training Stats</b></u> Day 1 Total Workout Time : 24 Minutes Day 1 Total Rest Time : 36 Minutes Day 2 Total Workout Time : 26 Minutes Day 2 Total Rest Time : 43 Minutes and 30 Seconds Day 3 Total Workout Time : 26 Minutes Day 3 Total Rest Time : 42 Minutes Day 4 Total Workout Time : 21 Minutes Day 4 Total Rest Time : 31 Minutes and 30 Seconds Day 5 Total Workout Time : 34 Minutes Day 5 Total Rest Time : 37 Minutes Day 6 Total Workout Time : 24 Minutes Day 6 Total Rest Time : 36 Minutes <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Preacher Bench • EZ Bar <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.