Focused Training: One Muscle Group/Day

Plan Details

The Focused Training: One Muscle Group/Day routine by JefitTeam is a 7 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

This unique, advanced strength program, requires about 60 minutes a day of hard work while focusing ... Read More

This unique, advanced strength program, requires about 60 minutes a day of hard work while focusing on only one muscle group each day. This offers a different body part to focus all your attention on five days a week. The program looks like this: Day 1: Leg Day 8 exercises, 50-minute session, 3 warm-up exercises prior to 5 exercises focusing on your legs and calves. Equipment needed: kettlebell, and machine. Day 2: Back Day 7 exercises, 53-minute session, 1 warm-up movement, followed by 6 back exercises. Equipment needed: barbell, dumbbell, stability ball and machine. FInish with some easy rowing on the erg. Day 3: Chest Day 7 exercises, 50-minute session, 3 warm-up exercises, followed by 5 exercises for the chest. Equipment needed: dumbbell and barbell. Day 4: Arm Day 7 exercises, 58-minute workout, 7 exercises targeting the bicep/tricep/forearms. Equipment needed: barbell, machine, and dumbbell. Day 5: Shoulder Day 8 exercises, 48-minute workout, 3 warm-up exercises, followed by 5 exercises focused on the shoulders. Equipment needed: dumbbell and barbell. Day 6: Core Day 7 exercises, 42-minute workout, 7 exercises to work your core from all angles. Equipment needed: bench, machine, barbell, and weight plate. Day 7: Active Rest Day 20-minutes of Yoga or roll out your entire body using a foam roller. Note: All warm-up exercises use the interval setting so make sure your toggle is turned on - it will turn "blue" when it's on. All your exercises, for each major muscle group, are traditional sets and repetitions. Stay Strong Together, MICHAEL WOOD, CSCS Jefit