2.4 Back

Efit 2.4

Back Workout by James Cummins

This is a complete back workout which works your entire back through multiple different angles and ranges of motion for maximum development.

Reps are high and rest intervals short allowing you to hammer your back (in a good way!) in less than 45 mins. Ideal for building muscle and losing fat.

Exercises:

  • Lat Pulldown (Overhand Grip)
  • Single Arm Dumbbell Row
  • Neutral Grip Pulldown
  • Low Row

Workout Circuit:

  1. Set 1 – Lat Pulldown (Overhand Grip) – 10 reps – Tempo: 3,0,1,0
  2. Rest for 90 seconds
  3. Set 2 – Lat Pulldown (Overhand Grip) – 10 reps – Tempo: 3,0,1,0
  4. Rest for 90 seconds
  5. Set 3 – Lat Pulldown (Overhand Grip) – 10 reps – Tempo: 3,0,1,0
  6. Rest for 90 seconds
  7. Set 4 – Lat Pulldown (Overhand Grip) – 10 reps – Tempo: 3,0,1,0
  8. Rest for 90 seconds
  9. Set 1 – Single Arm Dumbbell Row – 10 reps – Tempo: 3,0,1,0
  10. Rest for 90 seconds
  11. Set 2 – Single Arm Dumbbell Row – 10 reps – Tempo: 3,0,1,0
  12. Rest for 90 seconds
  13. Set 3 – Single Arm Dumbbell Row – 10 reps – Tempo: 3,0,1,0
  14. Rest for 90 seconds
  15. Set 4 – Single Arm Dumbbell Row – 10 reps – Tempo: 3,0,1,0
  16. Rest for 90 seconds
  17. Set 1 – Neutral Grip Pulldown – 12 reps – Tempo: 2,0,1,0
  18. Rest for 90 seconds
  19. Set 2 – Neutral Grip Pulldown – 12 reps – Tempo: 2,0,1,0
  20. Rest for 90 seconds
  21. Set 3 – Neutral Grip Pulldown – 12 reps – Tempo: 2,0,1,0
  22. Rest for 90 seconds
  23. Set 1 – Low Row – 15 reps – Tempo: 2,0,1,0
  24. Rest for 75 seconds
  25. Set 2 – Low Row – 15 reps – Tempo: 2,0,1,0
  26. Rest for 75 seconds
  27. Set 3 – Low Row – 15 reps – Tempo: 2,0,1,0
  28. Rest for 75 seconds

The Efit app guides you through all exercises as laid out by our expert professional trainers, recording your entire workout as you progress.

Tempos & Tutorials:
Each exercise comes with its own tempo and video tutorial to help you make your workout as efficient as possible. Please remember that it’s not all about the weight you’re lifting – form and tempo are just as important. Select a starting weight that is challenging but allows you to follow the prescribed tempo while maintaining proper form.

How it Works:

Once you have purchased a program that suits your ability, all you need to do is go to the ‘TRAINER SCREEN’ and select your workout.

Trainer-Screen-Play-Log-1024x576

For a more detailed tutorial and an overview of the additional features on the Efit App, please read our in-depth tutorial. http://total-efit.com/efit-app-trainer-section-how-it-works/

Find more of these interesting workout programs from the pros on the Efit App.                   https://appsto.re/ie/d39C5.i

2.3 Chest Workout

chest workout (1)

Chest Workout by James Cummins

This is a complete chest workout with a variety of different exercises and angles employed for maximum chest activation.

This workout utilizes high reps with relatively low rest intervals making it ideal for both losing fat and building muscle. This workout should take less than 45 mins to complete.

Exercises:

  • Bench Press
  • Incline Bench Press
  • Flat Dumbbell Press
  • Incline Dumbbell Fly

Workout Circuit:

  1. Set 1 – Bench Press – 10 reps – Tempo: 3,0,1,0
  2. Rest for 90 seconds
  3. Set 2 – Bench Press – 10 reps – Tempo: 3,0,1,0
  4. Rest for 90 seconds
  5. Set 3 – Bench Press – 10 reps – Tempo: 3,0,1,0
  6. Rest for 90 seconds
  7. Set 4 – Bench Press – 10 reps – Tempo: 3,0,1,0
  8. Rest for 90 seconds
  9. Set 1 – Incline Bench Press – 10 reps – Tempo: 3,0,1,0
  10. Rest for 90 seconds
  11. Set 2 – Incline Bench Press – 10 reps – Tempo: 3,0,1,0
  12. Rest for 90 seconds
  13. Set 3 – Incline Bench Press – 10 reps – Tempo: 3,0,1,0
  14. Rest for 90 seconds
  15. Set 4 –  Incline Bench Press – 10 reps – Tempo: 3,0,1,0
  16. Rest for 90 seconds
  17. Set 1 – Flat Dumbbell Press – 12 reps – Tempo: 2,0,1,0
  18. Rest for 90 seconds
  19. Set 2 – Flat Dumbbell Press – 12 reps – Tempo: 2,0,1,0
  20. Rest for 90 seconds
  21. Set 3 – Flat Dumbbell Press – 12 reps – Tempo: 2,0,1,0
  22. Rest for 90 seconds
  23. Set 1 – Incline Dumbbell Fly – 15 reps – Tempo: 2,0,1,0
  24. Rest for 75 seconds
  25. Set 2 – Incline Dumbbell Fly – 15 reps – Tempo: 2,0,1,0
  26. Rest for 75 seconds
  27. Set 3 – Incline Dumbbell Fly – 15 reps – Tempo: 2,0,1,0
  28. Rest for 75 seconds

 

The Efit app guides you through all exercises as laid out by our expert professional trainers, recording your entire workout as you progress.

Tempos & Tutorials:
Each exercise comes with its own tempo and video tutorial to help you make your workout as efficient as possible. Please remember that it’s not all about the weight you’re lifting – form and tempo are just as important. Select a starting weight that is challenging but allows you to follow the prescribed tempo while maintaining proper form.

How it Works:

Once you have purchased a program that suits your ability, all you need to do is go to the ‘TRAINER SCREEN’ and select your workout.

Trainer-Screen-Play-Log-1024x576

For a more detailed tutorial and an overview of the additional features on the Efit App, please read our in-depth tutorial. http://total-efit.com/efit-app-trainer-section-how-it-works/

Find more of these interesting workout programs from the pros on the Efit App.                       https://appsto.re/ie/d39C5.i