One Muscle Group per Day Routine

Plan Details

The One Muscle Group per Day Routine routine by JefitTeam is a 7 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

This unique strength program requires about 50-60 minutes a day of hard work focused on only one mus... Read More

This unique strength program requires about 50-60 minutes a day of hard work focused on only one muscle group. Each day offers a different body part to focus all your attention on. Typically, if you are worik each muscle groups twice weekly you want to perform in the area of 10-20 sets per muscle each week. This plan gets it done in one high intensity session weekly. The program looks like this: Day 1: Leg Day 8 exercises, 50-minute session, includes 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. Day 3: Chest Day 7 exercises, 50-minute session, 3 warm-up exercises, followed by 4 exercises for the chest. Equipment needed: dumbbell and barbell. Day 4: Arm Day 6 exercises, 58-minute workout, 6 exercises targeting the bicep/tricep/forearms. Equipment needed: barbell, machine, and dumbbell. Day 5: Shoulder Day 7 exercises, 48-minute workout, 3 warm-up exercises, followed by 4 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. Discipline Drive Greatness in the Gym, MICHAEL WOOD, CSCS Jefit