JRNY Strength & Rehabilitation
The whole goal of this style of training is to hit every muscle group 3 times per week, with enough time to rest and recovery between sessions (48 hours ideally).
Alot of the movements will train larger muscle groups as compounds (e.g squat pattern for Quads + Glutes) instead of isolation movements for smaller muscle groups.
Sessions should be anywhere between 45min to 60min, warm-up as you please, just dont go too hard in the warm-up.
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
3 x 8
B
Lat Pulldown
3 x 8
C
Machine Hack Squat
3 x 8
D1
DB Curls on Pulldown Pads.
2 x 12
D2
DB Lateral Raise
2 x 12
E
DB Side Bends
2 x 10
A
Hamstring Curl
3 x 10
B
Machine Shoulder Press
3 x 8
C
Overhand Close Grip Seated Row
3 x 8
D
Leg Extension
2 x 10
E1
DB Hammer Curls
2 x 10
E2
DB French Press
2 x 10
A
Bench Supported Single Arm Pulldowns
3 x 8
B
Back Squat
3 x 8
C
Pec Deck
3 x 8
D1
V-Bar Tricep Pushdown
2 x 10
D2
DB Lateral Raise
2 x 10
E
Cable Crunches
2 x 12
