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

Vogue Williams – 0.1 Gym Workout

Vogue - 0.1 Gym Workout

We’re REALLY excited to bring you the new Vogue Williams GYM workout.

Exclusively on Efit by Elite Training & Nutrition https://appsto.re/ie/d39C5.i

Let Vogue guide you through her simple yet extremely effective full body gym workout. Great for burning fat.

Try and stick to the tempo and the rest times to get the best results.

 

Optimal Weekly Program Layout:

Day 1 – Workout
Day 2 – Rest
Day 3 – Workout (Optional)
Day 4 – Rest
Day 5 – Workout
Day 6 – Rest
Day 7 – Workout (Optional)

Exercises:
• Goblet Squat
• Shoulder Press
• Single Arm Row
• Alternating Lunge
• Hip Thruster
• Press Up with Side Step

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 on the Efit App.                                                   https://appsto.re/ie/d39C5.i

Vogue Williams 0.1 Home Workout

Vogue - 0.1 Home Workout

We’re REALLY excited to bring you the new Vogue Williams HOME workout.

Exclusively on the Efit App, free to download here  https://appsto.re/ie/d39C5.i

Let Vogue guide you through her full body home workout. Ideal if you’re pressed for time and cannot make it to the gym. Each session should last between 22 – 25 mins.

Try and stick to the prescribed tempo and the rest times to get the best results.

 

Optimal Weekly Program Layout:

Day 1 – Workout
Day 2 – Rest
Day 3 – Workout (Optional)
Day 4 – Rest
Day 5 – Workout
Day 6 – Rest
Day 7 – Workout (Optional)

Exercises:
• Squat
• Raised Press Up
• Lunge
• Tricep Dip
• Hip Thruster
• Press Up with Side Step

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 on the Efit App.                                         https://appsto.re/ie/d39C5.i

2.2 Abs

Efit 2.2

6 Pack Abs by James Cummins

This is a complete abdominal workout done in under 15 mins.

It starts with a killer lower abdominal exercise and then switches straight into an upper abdominal exercise. This is repeated 5 times to ensure your abs (which are endurance muscles) have been given a proper workout.

The program is then polished off with a nice love handle buster.

Exercises:
• Garhammer Raise
• Swiss Ball Abdominal Crunch
• Dumbbell Oblique Side Bend

Workout Circuit:

  1. Set 1 – Garhammer Raise – 8 reps – Tempo: 2,0,1,0
  2. Rest for 25 seconds
  3. Set 2 – Garhammer Raise – 8 reps – Tempo: 2,0,1,0
  4. Rest for 25 seconds
  5. Set 3 – Garhammer Raise – 8 reps – Tempo: 2,0,1,0
  6. Rest for 25 seconds
  7. Set 4 – Garhammer Raise – 8 reps – Tempo: 2,0,1,0
  8. Rest for 25 seconds
  9. Set 5 – Garhammer Raise – 8 reps – Tempo: 2,0,1,0
  10. Rest for 25 seconds
  11. Set 1 – Swiss Ball Abdominal Crunch – 15 reps – Tempo: 3,0,1,0
  12. Rest for 60 seconds
  13. Set 2 – Swiss Ball Abdominal Crunch – 15 reps – Tempo: 3,0,1,0
  14. Rest for 60 seconds
  15. Set 3 – Swiss Ball Abdominal Crunch – 15 reps – Tempo: 3,0,1,0
  16. Rest for 60 seconds
  17. Set 4 – Swiss Ball Abdominal Crunch – 15 reps – Tempo: 3,0,1,0
  18. Rest for 60 seconds
  19. Set 5 – Swiss Ball Abdominal Crunch – 15 reps – Tempo: 3,0,1,0
  20. Rest for 60 seconds
  21. Set 1 – Dumbbell Oblique Side Bend – 15 reps – Tempo: 2,0,1,0
  22. Rest for 60 seconds
  23. Set 2 – Dumbbell Oblique Side Bend – 15 reps – Tempo: 2,0,1,0
  24. Rest for 60 seconds
  25. Set 3 – Dumbbell Oblique Side Bend – 15 reps – Tempo: 2,0,1,0
  26. Rest for 60 seconds
  27. Set 4 – Dumbbell Oblique Side Bend – 15 reps – Tempo: 2,0,1,0
  28. Rest for 60 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.

Suggested Weekly Program Layout:
Once Per Week

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

1.6 Advanced

Efit 1.6

Four day split by James Cummins

This is a tough 4 day program that will massively increase your work capacity.

Here we focus on 12 rep sets with short rest and lots of volume. For this program you need to leave your ego at the door as the workload will make light weights feel heavy. That’s all good as it is the just the shock your body might need to start building new muscle and melting off stubborn body fat.

For beginners the high reps allow you to learn the movements and for advanced trainers the low rest will force your body to adapt to new stimulus. Great for men and women looking for a pleasing aesthetic shape.

Optimal Weekly Program Layout:
Day 1 – Chest & Triceps
Day 2 – Legs
Day 3 – Rest
Day 4 – Shoulders
Day 5 – Back & Biceps
Day 6 – Rest
Day 7 – Rest

Exercises:

Day 1 – Chest & Triceps

• Incline Bench Press
• Decline Dumbbell Press
• Bench Press
• Cable Fly (Low to High)
• Dumbbell Skullcrusher
• Rope Push Down

Workout Circuit:

  1. Set 1 – Incline Bench Press – 12 reps – Tempo: 3,0,1,0
  2. Rest for 75 seconds
  3. Set 2 – Incline Bench Press – 12 reps – Tempo: 3,0,1,0
  4. Rest for 75 seconds
  5. Set 3 – Incline Bench Press – 12 reps – Tempo: 3,0,1,0
  6. Rest for 75 seconds
  7. Set 4 – Incline Bench Press – 12 reps – Tempo: 3,0,1,0
  8. Rest for 75 seconds
  9. Set 1 – Decline Dumbbell Press – 12 reps – Tempo: 3,0,1,0
  10. Rest for 75 seconds
  11. Set 2 – Decline Dumbbell Press – 12 reps – Tempo: 3,0,1,0
  12. Rest for 75 seconds
  13. Set 3 – Decline Dumbbell Press – 12 reps – Tempo: 3,0,1,0
  14. Rest for 75 seconds
  15. Set 4 – Decline Dumbbell Press – 12 reps – Tempo: 3,0,1,0
  16. Rest for 75 seconds
  17. Set 1 – Bench Press – 12 reps – Tempo: 3,0,1,0
  18. Rest for 75 seconds
  19. Set 2 – Bench Press – 12 reps – Tempo: 3,0,1,0
  20. Rest for 75 seconds
  21. Set 3 – Bench Press – 12 reps – Tempo: 3,0,1,0
  22. Rest for 75 seconds
  23. Set 4 – Bench Press – 12 reps – Tempo: 3,0,1,0
  24. Rest for 75 seconds
  25. Set 1 – Cable Fly (Low to High) – 12 reps – Tempo: 3,0,1,0
  26. Rest for 75 seconds
  27. Set 2 – Cable Fly (Low to High) – 12 reps – Tempo: 3,0,1,0
  28. Rest for 75 seconds
  29. Set 3 – Cable Fly (Low to High) – 12 reps – Tempo: 3,0,1,0
  30. Rest for 75 seconds
  31. Set 4 – Cable Fly (Low to High) – 12 reps – Tempo: 3,0,1,0
  32. Rest for 75 seconds
  33. Set 1 – Dumbbell Skullcrusher – 12 reps – Tempo: 3,0,1,0
  34. Rest for 75 seconds
  35. Set 2 – Dumbbell Skullcrusher – 12 reps – Tempo: 3,0,1,0
  36. Rest for 75 seconds
  37. Set 3 – Dumbbell Skullcrusher – 12 reps – Tempo: 3,0,1,0
  38. Rest for 75 seconds
  39. Set 4 – Dumbbell Skullcrusher – 12 reps – Tempo: 3,0,1,0
  40. Rest for 75 seconds
  41. Set 1 – Rope Push Down – 12 reps – Tempo: 3,0,1,0
  42. Rest for 75 seconds
  43. Set 2 – Rope Push Down – 12 reps – Tempo: 3,0,1,0
  44. Rest for 75 seconds
  45. Set 3 – Rope Push Down – 12 reps – Tempo: 3,0,1,0
  46. Rest for 75 seconds
  47. Set 4 – Rope Push Down – 12 reps – Tempo: 3,0,1,0
  48. Rest for 75 seconds

Day 2 – Legs

• Leg Press
• Squat
• Sumo Deadlift
• Dumbbell Split Squat
• Leg Curl
• 45 Degree Back Extension

Workout Circuit:

  1. Set 1 – Leg Press – 12 reps – Tempo: 3,0,1,0
  2. Rest for 75 seconds
  3. Set 2 – Leg Press – 12 reps – Tempo: 3,0,1,0
  4. Rest for 75 seconds
  5. Set 3 – Leg Press – 12 reps – Tempo: 3,0,1,0
  6. Rest for 75 seconds
  7. Set 4 – Leg Press – 12 reps – Tempo: 3,0,1,0
  8. Rest for 75 seconds
  9. Set 1 – Squat – 12 reps – Tempo: 3,0,1,0
  10. Rest for 75 seconds
  11. Set 2 – Squat – 12 reps – Tempo: 3,0,1,0
  12. Rest for 75 seconds
  13. Set 3 – Squat – 12 reps – Tempo: 3,0,1,0
  14. Rest for 75 seconds
  15. Set 4 – Squat – 12 reps – Tempo: 3,0,1,0
  16. Rest for 75 seconds
  17. Set 1 – Sumo Deadlift – 12 reps – Tempo: 3,0,1,0
  18. Rest for 75 seconds
  19. Set 2 – Sumo Deadlift – 12 reps – Tempo: 3,0,1,0
  20. Rest for 75 seconds
  21. Set 3 – Sumo Deadlift – 12 reps – Tempo: 3,0,1,0
  22. Rest for 75 seconds
  23. Set 4 – Sumo Deadlift – 12 reps – Tempo: 3,0,1,0
  24. Rest for 75 seconds
  25. Set 1 – Leg Curl – 8 reps – Tempo: 4,0,1,0
  26. Rest for 90 seconds
  27. Set 2 – Leg Curl – 8 reps – Tempo: 4,0,1,0
  28. Rest for 90 seconds
  29. Set 3 – Leg Curl – 8 reps – Tempo: 4,0,1,0
  30. Rest for 90 seconds
  31. Set 4 – Leg Curl – 8 reps – Tempo: 4,0,1,0
  32. Rest for 90 seconds
  33. Set 1 –  45 Degree Back Extension – 12 reps – Tempo: 3,0,1,0
  34. Rest for 75 seconds
  35. Set 2 – 45 Degree Back Extension – 12 reps – Tempo: 3,0,1,0
  36. Rest for 75 seconds
  37. Set 3 – 45 Degree Back Extension – 12 reps – Tempo: 3,0,1,0
  38. Rest for 75 seconds
  39. Set 4 – 45 Degree Back Extension – 12 reps – Tempo: 3,0,1,0
  40. Rest for 75 seconds

Day 4 – Shoulders

• Seated Arnold Press
• Single Arm Dumbbell Shoulder Press
• Seated Face Pull
• Cable Rear Deltoid Fly
• Dumbbell Shrug
• Dumbbell Lateral Raise

Workout Circuit:

  1. Set 1 – Seated Arnold Press – 12 reps – Tempo: 3,0,1,0
  2. Rest for 75 seconds
  3. Set 2 – Seated Arnold Press – 12 reps – Tempo: 3,0,1,0
  4. Rest for 75 seconds
  5. Set 3 – Seated Arnold Press – 12 reps – Tempo: 3,0,1,0
  6. Rest for 75 seconds
  7. Set 4 – Seated Arnold Press – 12 reps – Tempo: 3,0,1,0
  8. Rest for 75 seconds
  9. Set 1 – Single Arm Dumbbell Shoulder Press – 12 reps – Tempo: 3,0,1,0
  10. Rest for 75 seconds
  11. Set 2 – Single Arm Dumbbell Shoulder Press – 12 reps – Tempo: 3,0,1,0
  12. Rest for 75 seconds
  13. Set 3 – Single Arm Dumbbell Shoulder Press – 12 reps – Tempo: 3,0,1,0
  14. Rest for 75 seconds
  15. Set 4 – Single Arm Dumbbell Shoulder Press – 12 reps – Tempo: 3,0,1,0
  16. Rest for 75 seconds
  17. Set 1 – Seated Face Pull – 12 reps – Tempo: 3,0,1,1
  18. Rest for 75 seconds
  19. Set 2 – Seated Face Pull – 12 reps – Tempo: 3,0,1,1
  20. Rest for 75 seconds
  21. Set 3 – Seated Face Pull – 12 reps – Tempo: 3,0,1,1
  22. Rest for 75 seconds
  23. Set 4 – Seated Face Pull – 12 reps – Tempo: 3,0,1,1
  24. Rest for 75 seconds
  25. Set 1 – Cable Rear Deltoid Fly – 12 reps – Tempo: 3,0,1,0
  26. Rest for 75 seconds
  27. Set 2 – Cable Rear Deltoid Fly – 12 reps – Tempo: 3,0,1,0
  28. Rest for 75 seconds
  29. Set 3 – Cable Rear Deltoid Fly – 12 reps – Tempo: 3,0,1,0
  30. Rest for 75 seconds
  31. Set 4 – Cable Rear Deltoid Fly – 12 reps – Tempo: 3,0,1,0
  32. Rest for 75 seconds
  33. Set 1 – Dumbbell Shrug – 12 reps – Tempo: 2,0,1,0
  34. Rest for 75 seconds
  35. Set 2 – Dumbbell Shrug – 12 reps – Tempo: 2,0,1,0
  36. Rest for 75 seconds
  37. Set 3 – Dumbbell Shrug – 12 reps – Tempo: 2,0,1,0
  38. Rest for 75 seconds
  39. Set 4 – Dumbbell Shrug – 12 reps – Tempo: 2,0,1,0
  40. Rest for 75 seconds
  41. Set 1 – Dumbbell Lateral Raise – 12 reps – Tempo: 3,0,1,0
  42. Rest for 75 seconds
  43. Set 2 – Dumbbell Lateral Raise – 12 reps – Tempo: 3,0,1,0
  44. Rest for 75 seconds
  45. Set 3 – Dumbbell Lateral Raise – 12 reps – Tempo: 3,0,1,0
  46. Rest for 75 seconds
  47. Set 4 – Dumbbell Lateral Raise – 12 reps – Tempo: 3,0,1,0
  48. Rest for 75 seconds

Day 5 – Back & Biceps

• Reverse Grip Pull Down
• Seated Cable High Row
• Prone Dumbbell High Row
• Single Arm Arc Row
• Seated Hammer Curl
• EZ Preacher Reverse Curl

Workout Circuit:

  1. Set 1 – Reverse Grip Pull Down – 12 reps – Tempo: 3,0,1,0
  2. Rest for 75 seconds
  3. Set 2 – Reverse Grip Pull Down – 12 reps – Tempo: 3,0,1,0
  4. Rest for 75 seconds
  5. Set 3 – Reverse Grip Pull Down – 12 reps – Tempo: 3,0,1,0
  6. Rest for 75 seconds
  7. Set 4 – Reverse Grip Pull Down – 12 reps – Tempo: 3,0,1,0
  8. Rest for 75 seconds
  9. Set 1 – Seated Cable High Row – 12 reps – Tempo: 3,0,1,1
  10. Rest for 75 seconds
  11. Set 2 – Seated Cable High Row – 12 reps – Tempo: 3,0,1,1
  12. Rest for 75 seconds
  13. Set 3 – Seated Cable High Row – 12 reps – Tempo: 3,0,1,1
  14. Rest for 75 seconds
  15. Set 4 – Seated Cable High Row – 12 reps – Tempo: 3,0,1,1
  16. Rest for 75 seconds
  17. Set 1 – Prone Dumbbell High Row – 12 reps – Tempo: 3,0,1,0
  18. Rest for 75 seconds
  19. Set 2 – Prone Dumbbell High Row – 12 reps – Tempo: 3,0,1,0
  20. Rest for 75 seconds
  21. Set 3 – Prone Dumbbell High Row – 12 reps – Tempo: 3,0,1,0
  22. Rest for 75 seconds
  23. Set 4 – Prone Dumbbell High Row – 12 reps – Tempo: 3,0,1,0
  24. Rest for 75 seconds
  25. Set 1 – Single Arm Arc Row – 12 reps – Tempo: 3,0,1,0
  26. Rest for 75 seconds
  27. Set 2 – Single Arm Arc Row – 12 reps – Tempo: 3,0,1,0
  28. Rest for 75 seconds
  29. Set 3 – Single Arm Arc Row – 12 reps – Tempo: 3,0,1,0
  30. Rest for 75 seconds
  31. Set 4 – Single Arm Arc Row – 12 reps – Tempo: 3,0,1,0
  32. Rest for 75 seconds
  33. Set 1 – Seated Hammer Curl – 12 reps – Tempo: 3,0,1,0
  34. Rest for 75 seconds
  35. Set 2 – Seated Hammer Curl – 12 reps – Tempo: 3,0,1,0
  36. Rest for 75 seconds
  37. Set 3 – Seated Hammer Curl – 12 reps – Tempo: 3,0,1,0
  38. Rest for 75 seconds
  39. Set 4 – Seated Hammer Curl – 12 reps – Tempo: 3,0,1,0
  40. Rest for 75 seconds
  41. Set 1 – EZ Preacher Reverse Curl – 12 reps – Tempo: 3,0,1,0
  42. Rest for 75 seconds
  43. Set 2 – EZ Preacher Reverse Curl – 12 reps – Tempo: 3,0,1,0
  44. Rest for 75 seconds
  45. Set 3 – EZ Preacher Reverse Curl – 12 reps – Tempo: 3,0,1,0
  46. Rest for 75 seconds
  47. Set 4 – EZ Preacher Reverse Curl – 12 reps – Tempo: 3,0,1,0
  48. 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

1.5 Advanced

Efit 1.5

5 x 5 by James Cummins

A classical strength program to make you “STRONG LIKE A BULL”. The perfect hybrid between strength gains and muscle building. The 5 x 5 program will build functional muscle mass for increased power as well as aesthetics.

Optimal Weekly Program Layout:
Day 1 – Upper Body
Day 2 – Legs
Day 3 – Rest
Day 4 – Shoulders
Day 5 – Back & Legs
Day 6 – Rest
Day 7 – Rest

Exercises:

Day 1 – Upper Body

• Bench Press
• 45 Degree Incline Dumbbell Press
• Incline Bench Press

Workout Circuit:

  1. Set 1 – Bench Press – 5 reps – Tempo: 4,0,1,0
  2. Rest for 150 seconds
  3. Set 2 – Bench Press – 5 reps – Tempo: 4,0,1,0
  4. Rest for 150 seconds
  5. Set 3 – Bench Press – 5 reps – Tempo: 4,0,1,0
  6. Rest for 150 seconds
  7. Set 4 – Bench Press – 5 reps – Tempo: 4,0,1,0
  8. Rest for 150 seconds
  9. Set 5 – Bench Press – 5 reps – Tempo: 4,0,1,0
  10. Rest for 150 seconds
  11. Set 1 – 45 Degree Incline Dumbbell Press – 8 reps – Tempo: 3,0,1,0
  12. Rest for 100 seconds
  13. Set 2 – 45 Degree Incline Dumbbell Press – 8 reps – Tempo: 3,0,1,0
  14. Rest for 150 seconds
  15. Set 3 – 45 Degree Incline Dumbbell Press – 8 reps – Tempo: 3,0,1,0
  16. Rest for 150 seconds
  17. Set 4 – 45 Degree Incline Dumbbell Press – 8 reps – Tempo: 3,0,1,0
  18. Rest for 150 seconds
  19. Set 1 – Incline Bench Press – 8 reps – Tempo: 3,0,1,0
  20. Rest for 90 seconds
  21. Set 2 – Incline Bench Press – 8 reps – Tempo: 3,0,1,0
  22. Rest for 90 seconds
  23. Set 3 – Incline Bench Press – 8 reps – Tempo: 3,0,1,0
  24. Rest for 90 seconds
  25. Set 4 – Incline Bench Press – 8 reps – Tempo: 3,0,1,0
  26. Rest for 90 seconds

Day 2 – Legs

• Squat
• Leg Press
• Walking Lunge

Workout Circuit:

  1. Set 1 – Squat – 5 reps – Tempo: 4,0,1,0
  2. Rest for 150 seconds
  3. Set 2 – Squat – 5 reps – Tempo: 4,0,1,0
  4. Rest for 150 seconds
  5. Set 3 – Squat – 5 reps – Tempo: 4,0,1,0
  6. Rest for 150 seconds
  7. Set 4 – Squat – 5 reps – Tempo: 4,0,1,0
  8. Rest for 150 seconds
  9. Set 5 – Squat – 5 reps – Tempo: 4,0,1,0
  10. Rest for 150 seconds
  11. Set 1 – Leg Press – 8 reps – Tempo: 3,0,1,0
  12. Rest for 90 seconds
  13. Set 2 – Leg Press – 8 reps – Tempo: 3,0,1,0
  14. Rest for 90 seconds
  15. Set 3 – Leg Press – 8 reps – Tempo: 3,0,1,0
  16. Rest for 90 seconds
  17. Set 4 – Leg Press – 8 reps – Tempo: 3,0,1,0
  18. Rest for 90 seconds
  19. Set 1 – Walking Lunge – 8 reps (each leg) – Tempo: 1,0,1,0
  20. Rest for 90 seconds
  21. Set 2 – Walking Lunge – 8 reps (each leg) – Tempo: 1,0,1,0
  22. Rest for 90 seconds
  23. Set 3 – Walking Lunge – 8 reps (each leg) – Tempo: 1,0,1,0
  24. Rest for 90 seconds
  25. Set 4 – Walking Lunge – 8 reps (each leg) – Tempo: 1,0,1,0
  26. Rest for 90 seconds

Day 4 – Shoulders

• Seated Dumbbell Shoulder Press
• Seated Arnold Press
• Dumbbell Lateral Raise
• Rear Deltoid Cable Fly

Workout Circuit:

  1. Set 1 – Seated Dumbbell Shoulder Press – 5 reps – Tempo: 4,0,1,0
  2. Rest for 150 seconds
  3. Set 2 – Seated Dumbbell Shoulder Press – 5 reps – Tempo: 4,0,1,0
  4. Rest for 150 seconds
  5. Set 3 – Seated Dumbbell Shoulder Press – 5 reps – Tempo: 4,0,1,0
  6. Rest for 150 seconds
  7. Set 4 – Seated Dumbbell Shoulder Press – 5 reps – Tempo: 4,0,1,0
  8. Rest for 150 seconds
  9. Set 5 – Seated Dumbbell Shoulder Press – 5 reps – Tempo: 4,0,1,0
  10. Rest for 150 seconds
  11. Set 1 – Seated Arnold Press – 8 reps – Tempo: 3,0,1,0
  12. Rest for 90 seconds
  13. Set 2 – Seated Arnold Press – 8 reps – Tempo: 3,0,1,0
  14. Rest for 90 seconds
  15. Set 3 – Seated Arnold Press – 8 reps – Tempo: 3,0,1,0
  16. Rest for 90 seconds
  17. Set 4 – Seated Arnold Press – 8 reps – Tempo: 3,0,1,0
  18. Rest for 90 seconds
  19. Set 1 – Dumbbell Lateral Raise – 8 reps – Tempo: 3,0,1,0
  20. Rest for 60 seconds
  21. Set 2 – Dumbbell Lateral Raise – 8 reps – Tempo: 3,0,1,0
  22. Rest for 60 seconds
  23. Set 3 – Dumbbell Lateral Raise – 8 reps – Tempo: 3,0,1,0
  24. Rest for 60 seconds
  25. Set 1 – Rear Deltoid Cable Fly – 12 reps – Tempo: 3,0,1,0
  26. Rest for 60 seconds
  27. Set 2 – Rear Deltoid Cable Fly – 12 reps – Tempo: 3,0,1,0
  28. Rest for 60 seconds
  29. Set 3 – Rear Deltoid Cable Fly – 12 reps – Tempo: 3,0,1,0
  30. Rest for 60 seconds

Day 5 – Back & Legs

• Deadlift
• Hamstring Curl
• Romanian Deadlift
• Calf Raise

Workout Circuit:

  1. Set 1 – Deadlift – 5 reps – Tempo: 4,0,1,0
  2. Rest for 150 seconds
  3. Set 2 – Deadlift – 5 reps – Tempo: 4,0,1,0
  4. Rest for 150 seconds
  5. Set 3 – Deadlift – 5 reps – Tempo: 4,0,1,0
  6. Rest for 150 seconds
  7. Set 4 – Deadlift – 5 reps – Tempo: 4,0,1,0
  8. Rest for 150 seconds
  9. Set 5 – Deadlift – 5 reps – Tempo: 4,0,1,0
  10. Rest for 150 seconds
  11. Set 1 – Hamstring Curl – 8 reps – Tempo: 4,0,1,0
  12. Rest for 90 seconds
  13. Set 2 – Hamstring Curl – 8 reps – Tempo: 4,0,1,0
  14. Rest for 90 seconds
  15. Set 3 – Hamstring Curl – 8 reps – Tempo: 4,0,1,0
  16. Rest for 90 seconds
  17. Set 4 – Hamstring Curl – 8 reps – Tempo: 4,0,1,0
  18. Rest for 90 seconds
  19. Set 1 – Romanian Deadlift – 8 reps – Tempo: 3,1,1,0
  20. Rest for 90 seconds
  21. Set 2 – Romanian Deadlift – 8 reps – Tempo: 3,1,1,0
  22. Rest for 90 seconds
  23. Set 3 – Romanian Deadlift – 8 reps – Tempo: 3,1,1,0
  24. Rest for 90 seconds
  25. Set 4 – Romanian Deadlift – 8 reps – Tempo: 3,1,1,0
  26. Rest for 90 seconds
  27. Set 1 – Calf Raise – 20 reps – Tempo: 2,0,1,0
  28. Rest for 75 seconds
  29. Set 2 – Calf Raise – 20 reps – Tempo: 2,0,1,0
  30. Rest for 75 seconds
  31. Set 3 – Calf Raise – 20 reps – Tempo: 2,0,1,0
  32. Rest for 75 seconds
  33. Set 4 – Calf Raise – 20 reps – Tempo: 2,0,1,0
  34. 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

 

1.4 Intermediate

Efit 1.4

German Volume Training by James Cummins

Plain, simple and brutally effective. A unique program where you super set two opposing muscle groups and smash them for 10 sets of 10 reps, you should choose a weight that you could normally lift 20 times to begin.

Efit really acts like your trainer here as you must stick to the tempo and rest times to get the best results. This program has fat burning properties but is specifically suited for people looking to gain some muscle.

From all the Efit team…….we wish you the best of luck with walking up stairs the day after GVT leg day!

Optimal Weekly Program Layout:
Day 1 – Lower Body
Day 2 – Upper Body
Day 3 – Rest
Day 4 – Deadlift & Shoulders
Day 5 – Arms
Day 6 – Rest
Day 7 – Rest

Exercises:

Day 1 – Lower Body

•  A1 – Squat
•  A2- Hamstring Curl

Workout Circuit:

  1. A1 – Squat  – 10 reps – Tempo: 4,0,1,0
  2. A2 – Hamstring Curl – 10 reps – Tempo 4,0,1,0
  3. Rest for 90 seconds
  4. A1 Squat – 10 reps – Tempo: 4,0,1,0
  5. A2 – Hamstring Curl – 10 reps – Tempo 4,0,1,0
  6. Rest for 90 seconds
  7. A1 Squat – 10 reps – Tempo: 4,0,1,0
  8. A2 – Hamstring Curl – 10 reps – Tempo 4,0,1,0
  9. Rest for 90 seconds
  10. A1 – Squat – 10 reps – Tempo: 4,0,1,0
  11. A2 – Hamstring Curl – 10 reps – Tempo: 4,0,1,0
  12. Rest for 90 seconds
  13. A1 – Squat – 10 reps – Tempo: 4,0,1,0
  14. A2 – Hamstring Curl – 10 reps – Tempo: 4,0,1,0
  15. Rest for 90 seconds
  16. A1 – Squat – 10 reps – Tempo: 4,0,1,0
  17. A2 – Hamstring Curl – 10 reps – Tempo: 4,0,1,0
  18. Rest for 90 seconds
  19. A1 – Squat – 10 reps – Tempo: 4,0,1,0
  20. A2 – Hamstring Curl – 10 reps – Tempo: 4,0,1,0
  21. Rest for 90 seconds
  22. A1 – Squat – 10 reps – Tempo: 4,0,1,0
  23. A2 – Hamstring Curl – 10 reps – Tempo: 4,0,1,0
  24. Rest for 90 seconds
  25. A1 – Squat – 10 reps – Tempo: 4,0,1,0
  26. A2 – Hamstring Curl – 10 reps – Tempo: 4,0,1,0
  27. Rest for 90 seconds
  28. A1 – Squat – 10 reps – Tempo: 4,0,1,0
  29. A2 – Squat – 10 reps – Tempo: 4,0,1,0
  30. Rest for 90 seconds

Day 2 – Upper Body

• B1 – Bench Press
• B2 – Lat Pull Down

Workout Circuit:

  1. B1 – Bench Press – 10 reps – Tempo: 4,0,1,0
  2. B2 – Lat Pull Down – 10 reps – Tempo: 4,0,1,0
  3. Rest for 90 seconds
  4. B1 – Bench Press – 10 reps – Tempo: 4,0,1,0
  5. B2 – Lat Pull Down – 10 reps – Tempo: 4,0,1,0
  6. Rest for 90 seconds
  7. B1 – Bench Press – 10 reps – Tempo: 4,0,1,0
  8. B2 – Lat Pull Down – 10 reps – Tempo: 4,0,1,0
  9. Rest for 90 seconds
  10. B1 – Bench Press – 10 reps – Tempo: 4,0,1,0
  11. B2 – Lat Pull Down – 10 reps – Tempo: 4,0,1,0
  12. Rest for 90 seconds
  13. B1 – Bench Press – 10 reps – Tempo: 4,0,1,0
  14. B2 – Lat Pull Down – 10 reps – Tempo: 4,0,1,0
  15. Rest for 90 seconds
  16. B1 – Bench Press – 10 reps – Tempo: 4,0,1,0
  17. B2 – Lat Pull Down – 10 reps – Tempo: 4,0,1,0
  18. Rest for 90 seconds
  19. B1 – Bench Press – 10 reps – Tempo: 4,0,1,0
  20. B2 – Lat Pull Down – 10 reps – Tempo: 4,0,1,0
  21. Rest for 90 seconds
  22. B1 – Bench Press – 10 reps – Tempo: 4,0,1,0
  23. B2 – Lat Pull Down – 10 reps – Tempo: 4,0,1,0
  24. Rest for 90 seconds
  25. B1 – Bench Press – 10 reps – Tempo: 4,0,1,0
  26. B2 – Lat Pull Down – 10 reps – Tempo: 4,0,1,0
  27. Rest for 90 seconds
  28. B1 – Bench Press – 10 reps – Tempo: 4,0,1,0
  29. B2 – Lat Pull Down – 10 reps – Tempo: 4,0,1,0
  30. Rest for 90 seconds

Day 4 – Deadlift & Shoulders

• C1 – Deadlift
• C2 – Seated Dumbbell Shoulder Press

Workout Circuit:

  1. C1 – Deadlift – 10 reps – Tempo: 4,0,1,0
  2. C2 – Seated Dumbbell Shoulder Press – Tempo: 4,0,1,0
  3. Rest for 90 seconds
  4. C1 – Deadlift – 10 reps – Tempo: 4,0,1,0
  5. C2 – Seated Dumbbell Shoulder Press – Tempo: 4,0,1,0
  6. Rest for 90 seconds
  7. C1 – Deadlift – 10 reps – Tempo: 4,0,1,0
  8. C2 – Seated Dumbbell Shoulder Press – Tempo: 4,0,1,0
  9. Rest for 90 seconds
  10. C1 – Deadlift – 10 reps – Tempo: 4,0,1,0
  11. C2 – Seated Dumbbell Shoulder Press – Tempo: 4,0,1,0
  12. Rest for 90 seconds
  13. C1 – Deadlift – 10 reps – Tempo: 4,0,1,0
  14. C2 – Seated Dumbbell Shoulder Press – Tempo: 4,0,1,0
  15. Rest for 90 seconds
  16. C1 – Deadlift – 10 reps – Tempo: 4,0,1,0
  17. C2 – Seated Dumbbell Shoulder Press – Tempo: 4,0,1,0
  18. Rest for 90 seconds
  19. C1 – Deadlift – 10 reps – Tempo: 4,0,1,0
  20. C2 – Seated Dumbbell Shoulder Press – Tempo: 4,0,1,0
  21. Rest for 90 seconds
  22. C1 – Deadlift – 10 reps – Tempo: 4,0,1,0
  23. C2 – Seated Dumbbell Shoulder Press – Tempo: 4,0,1,0
  24. Rest for 90 seconds
  25. C1 – Deadlift – 10 reps – Tempo: 4,0,1,0
  26. C2 – Seated Dumbbell Shoulder Press – Tempo: 4,0,1,0
  27. Rest for 90 seconds
  28. C1 – Deadlift – 10 reps – Tempo: 4,0,1,0
  29. C2 – Seated Dumbbell Shoulder Press – Tempo: 4,0,1,0
  30. Rest for 90 seconds

Day 5 – Arms

• D1 – EZ Skull Crusher
• D2 – Standing EZ Curl

Workout Circuit:

  1. D1- EZ Skull Crusher – 10 reps – Tempo: 4,0,1,0
  2. D2 – Standing EZ Curl – 10 – Tempo: 4,0,1,0
  3. Rest for 90 seconds
  4. D1 – EZ Skull Crusher – 10 reps – Tempo: 4,0,1,0
  5. D2 – Standing EZ Curl – 10 – Tempo: 4,0,1,0
  6. Rest for 90 seconds
  7. D1 – EZ Skull Crusher – 10 reps – Tempo: 4,0,1,0
  8. D2 – Standing EZ Curl – 10 – Tempo: 4,0,1,0
  9. Rest for 90 seconds
  10. D1 – EZ Skull Crusher – 10 reps – Tempo: 4,0,1,0
  11. D2 – Standing EZ Curl – 10 – Tempo: 4,0,1,0
  12. Rest for 90 seconds
  13. D1 – EZ Skull Crusher – 10 reps – Tempo: 4,0,1,0
  14. D2 – Standing EZ Curl – 10 – Tempo: 4,0,1,0
  15. Rest for 90 seconds
  16. D1 – EZ Skull Crusher – 10 reps – Tempo: 4,0,1,0
  17. D2 – Standing EZ Curl – 10 – Tempo: 4,0,1,0
  18. Rest for 90 seconds
  19. D1 -EZ Skull Crusher – 10 reps – Tempo: 4,0,1,0
  20. D2 – Standing EZ Curl – 10 – Tempo: 4,0,1,0
  21. Rest for 90 seconds
  22. D1 – EZ Skull Crusher – 10 reps – Tempo: 4,0,1,0
  23. D2 – Standing EZ Curl – 10 – Tempo: 4,0,1,0
  24. Rest for 90 seconds
  25. D1 – EZ Skull Crusher – 10 reps – Tempo: 4,0,1,0
  26. D2 – Standing EZ Curl – 10 – Tempo: 4,0,1,0
  27. Rest for 90 seconds
  28. D1 – EZ Skull Crusher – 10 reps – Tempo: 4,0,1,0
  29. D2 – Standing EZ Curl – 10 – Tempo: 4,0,1,0
  30. Rest for 90 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

1.3 Intermediate

Efit 1.3

Upper/Lower Split by James Cummins

For beginners to intermediates.

One whole day dedicated to your torso training the next to hitting your legs.

This allows you to train two days in a row without overtaxing a particular body part. This lays a solid foundation to move onto a four day split program.

Optimal Weekly Program Layout:
Day 1 – Upper Body
Day 2 – Rest
Day 3 – Lower Body
Day 4 – Rest
Day 5 – Rest
Day 6 – Rest
Day 7 – Rest

Exercises:

Day 1 – Upper Body

• Flat Dumbbell Press
• Lat Pull Down
• Single Arm Shoulder Press
• Single Arm Dumbbell Row
• Press Up
• Prone Dumbbell Wide Row

Workout Circuit:

  1. Set 1 – Flat Dumbbell Press – 12 reps – Tempo: 4,0,1,0
  2. Rest for 90 seconds
  3. Set 2 – Flat Dumbbell Press – 12 reps – Tempo: 4,0,1,0
  4. Rest for 90 seconds
  5. Set 3 – Flat Dumbbell Press – 12 reps – Tempo: 4,0,1,0
  6. Rest for 90 seconds
  7. Set 4 – Flat Dumbbell Press – 12 reps – Tempo: 4,0,1,0
  8. Rest for 90 seconds
  9. Set 1 – Lat Pull Down – 12 reps – Tempo: 4,0,1,0
  10. Rest for 90 seconds
  11. Set 2 – Lat Pull Down – 12 reps – Tempo: 4,0,1,0
  12. Rest for 90 seconds
  13. Set 3 – Lat Pull Down – 12 reps – Tempo: 4,0,1,0
  14. Rest for 90 seconds
  15. Set 4 – Lat Pull Down – 12 reps – Tempo: 4,0,1,0
  16. Rest for 90 seconds
  17. Set 1 – Single Arm Shoulder Press – 12 reps – Tempo: 3,0,1,0
  18. Rest for 90 seconds
  19. Set 2 – Single Arm Shoulder Press – 12 reps – Tempo: 3,0,1,0
  20. Rest for 90 seconds
  21. Set 3 – Single Arm Shoulder Press – 12 reps – Tempo: 3,0,1,0
  22. Rest for 90 seconds
  23. Set 1 – Single Arm Dumbbell Row – 12 reps – Tempo: 3,0,1,0
  24. Rest for 90 seconds
  25. Set 2 – Single Arm Dumbbell Row – 12 reps – Tempo: 3,0,1,0
  26. Rest for 90 seconds
  27. Set 3 – Single Arm Dumbbell Row – 12 reps – Tempo: 3,0,1,0
  28. Rest for 90 seconds
  29. Set 1 – Press Up – 15 reps – Tempo: 2,0,1,0
  30. Rest for 75 seconds
  31. Set 2 – Press Up – 15 reps – Tempo: 2,0,1,0
  32. Rest for 75 seconds
  33. Set 3 – Press Up – 15 reps – Tempo: 2,0,1,0
  34. Rest for 75 seconds
  35. Set 1 – Prone Dumbbell Wide Row – 15 reps – Tempo: 3,0,1,0
  36. Rest for 75 seconds
  37. Set 2 – Prone Dumbbell Wide Row – 15 reps – Tempo: 3,0,1,0
  38. Rest for 75 seconds
  39. Set 3 – Prone Dumbbell Wide Row – 15 reps – Tempo: 3,0,1,0
  40. Rest for 75 seconds

Day 3 – Lower Body

Exercises:

• Goblet Squat
• Swiss Ball Hamstring Curls
• Walking Lunge
• Back Extensions
• Leg Press

Workout Circuit:

  1. Set 1 – Goblet Squat – 12 reps – Tempo: 4,0,1,0
  2. Rest for 90 seconds
  3. Set 2 – Goblet Squat – 12 reps – Tempo: 4,0,1,0
  4. Rest for 90 seconds
  5. Set 3 – Goblet Squat – 12 reps – Tempo: 4,0,1,0
  6. Rest for 90 seconds
  7. Set 4 – Goblet Squat – 12 reps – Tempo: 4,0,1,0
  8. Rest for 90 seconds
  9. Set 1 – Swiss Ball Hamstring Curls – 12 reps – Tempo: 4,0,1,0
  10. Rest for 90 seconds
  11. Set 2 – Swiss Ball Hamstring Curls – 12 reps – Tempo: 4,0,1,0
  12. Rest for 90 seconds
  13. Set 3 – Swiss Ball Hamstring Curls – 12 reps – Tempo: 4,0,1,0
  14. Rest for 90 seconds
  15. Set 4 – Swiss Ball Hamstring Curls – 12 reps – Tempo: 4,0,1,0
  16. Rest for 90 seconds
  17. Set 1 – Walking Lunge – 12 reps – Tempo: 3,0,1,0
  18. Rest for 90 seconds
  19. Set 2 – Walking Lunge – 12 reps – Tempo: 3,0,1,0
  20. Rest for 90 seconds
  21. Set 3 – Walking Lunge – 12 reps – Tempo: 3,0,1,0
  22. Rest for 90 seconds
  23. Set 1 – Back Extensions – 12 reps – Tempo: 3,0,1,0
  24. Rest for 90 seconds
  25. Set 2 – Back Extensions – 12 reps – Tempo: 3,0,1,0
  26. Rest for 90 seconds
  27. Set 3 – Back Extensions – 12 reps – Tempo: 3,0,1,0
  28. Rest for 90 seconds
  29. Set 1 – Leg Press – 15 reps – Tempo: 3,0,1,0
  30. Rest for 75 seconds
  31. Set 2 – Leg Press – 15 reps – Tempo: 3,0,1,0
  32. Rest for 75 seconds
  33. Set 3 – Leg Press – 15 reps – Tempo: 3,0,1,0
  34. 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

1.2 Beginners

Efit 1.2

Twice Per Week by James Cummins

For Beginners to Intermediate Level

This program contains two different whole body workouts. Designed to keep your metabolism revved up all week. An excellent follow on from the once a week program.

Optimal Weekly Program Layout:
Day 1 – Full Body One
Day 2 – Rest
Day 3 – Rest
Day 4 – Full Body Two
Day 5 – Rest
Day 6 – Rest
Day 7 – Rest

Exercises:

Day 1 – Full Body One

• Incline Dumbbell Press
• Single Arm Dumbbell Row
• Dumbbell Lateral Raise
• Reverse Grip Pull Down
• Goblet Squat
• Single Arm Overhead Triceps Extension

Workout Circuit:

  1. Set 1 – Incline Dumbbell Press – 15 reps – Tempo: 3,0,1,0
  2. Rest for 60 seconds
  3. Set 2 – Incline Dumbbell Press – 15 reps – Tempo: 3,0,1,0
  4. Rest for 60 seconds
  5. Set 3 – Incline Dumbbell Press – 15 reps – Tempo: 3,0,1,0
  6. Rest for 60 seconds
  7. Set 1 – Single Arm Dumbbell Row – 15 reps – Tempo: 3,0,1,0
  8. Rest for 60 seconds
  9. Set 2 – Single Arm Dumbbell Row – 15 reps – Tempo: 3,0,1,0
  10. Rest for 60 seconds
  11. Set 3 – Single Arm Dumbbell Row – 15 reps – Tempo: 3,0,1,0
  12. Rest for 60 seconds
  13. Set 1 – Dumbbell Lateral Raise – 15 reps – Tempo: 3,0,1,0
  14. Rest for 60 seconds
  15. Set 2 – Dumbbell Lateral Raise – 15 reps – Tempo: 3,0,1,0
  16. Rest for 60 seconds
  17. Set 3 – Dumbbell Lateral Raise – 15 reps – Tempo: 3,0,1,0
  18. Rest for 60 seconds
  19. Set 1 – Reverse Grip Pull Down – 15 reps – Tempo: 3,0,1,0
  20. Rest for 60 seconds
  21. Set 2 – Reverse Grip Pull Down – 15 reps – Tempo: 3,0,1,0
  22. Rest for 60 seconds
  23. Set 3 – Reverse Grip Pull Down – 15 reps – Tempo: 3,0,1,0
  24. Rest for 60 seconds
  25. Set 1 – Goblet Squat – 15 reps – Tempo: 3,0,1,0
  26. Rest for 60 seconds
  27. Set 2 – Goblet Squat – 15 reps – Tempo: 3,0,1,0
  28. Rest for 60 seconds
  29. Set 3 – Goblet Squat – 15 reps – Tempo: 3,0,1,0
  30. Rest for 60 seconds
  31. Set 1 – Single Arm Overhead Triceps Extension – 15 reps – Tempo: 3,0,1,0
  32. Rest for 60 seconds
  33. Set 2 – Single Arm Overhead Triceps Extension – 15 reps – Tempo: 3,0,1,0
  34. Rest for 60 seconds
  35. Set 3 – Single Arm Overhead Triceps Extension – 15 reps – Tempo: 3,0,1,0
  36. Rest for 60 seconds

Exercises:

Day 4 – Full Body Two

• Press Up
• Prone Dumbbell Row
• Single Arm Shoulder Press
• D Handle Pull Down
• 45 Degree Back Extension
• Lying Abdominal Crunch
• Standing Dumbbell Hammer Curl
• Rope Push Down

Workout Circuit:

  1. Set 1 – Press Up – 15 reps – Tempo: 3,0,1,0
  2. Rest for 60 seconds
  3. Set 2 – Press Up – 15 reps – Tempo: 3,0,1,0
  4. Rest for 60 seconds
  5. Set 3 – Press Up – 15 reps – Tempo: 3,0,1,0
  6. Rest for 60 seconds
  7. Set 1 – Prone Dumbbell Row – 15 reps – Tempo: 3,0,1,0
  8. Rest for 60 seconds
  9. Set 2 – Prone Dumbbell Row – 15 reps – Tempo: 3,0,1,0
  10. Rest for 60 seconds
  11. Set 3 – Prone Dumbbell Row – 15 reps – Tempo: 3,0,1,0
  12. Rest for 60 seconds
  13. Set 1 – Single Arm Shoulder Press – 15 reps – Tempo: 3,0,1,0
  14. Rest for 60 seconds
  15. Set 2 – Single Arm Shoulder Press – 15 reps – Tempo: 3,0,1,0
  16. Rest for 60 seconds
  17. Set 3 – Single Arm Shoulder Press – 15 reps – Tempo: 3,0,1,0
  18. Rest for 60 seconds
  19. Set 1 – D Handle Pull Down – 15 reps – Tempo: 3,0,1,0
  20. Rest for 60 seconds
  21. Set 2 – D Handle Pull Down – 15 reps – Tempo: 3,0,1,0
  22. Rest for  60 seconds
  23. Set 3 – D Handle Pull Down – 15 reps – Tempo: 3,0,1,0
  24. Rest for 60 seconds
  25. Set 1 – 45 Degree Back Extension – 12 reps – Tempo: 3,0,1,0
  26. Rest for 60 seconds
  27. Set 2 – 45 Degree Back Extension – 12 reps – Tempo: 3,0,1,0
  28. Rest for 60 seconds
  29. Set 3 – 45 Degree Back Extension – 12 reps – Tempo: 3,0,1,0
  30. Rest for 60 seconds
  31. Set 1 – Lying Abdominal Crunch – 15 reps – Tempo: 2,0,1,1
  32. Rest for 60 seconds
  33. Set 2 – Lying Abdominal Crunch – 15 reps – Tempo: 2,0,1,1
  34. Rest for 60 seconds
  35. Set 3 – Lying Abdominal Crunch – 15 reps – Tempo: 2,0,1,1
  36. Rest for 60 seconds
  37. Set 1 – Standing Dumbbell Hammer Curl – 15 reps – Tempo: 3,0,1,0
  38. Rest for 60 seconds
  39. Set 2 – Standing Dumbbell Hammer Curl – 15 reps – Tempo: 3,0,1,0
  40. Rest for 60 seconds
  41. Set 3 – Standing Dumbbell Hammer Curl – 15 reps – Tempo: 3,0,1,0
  42. Rest for 60 seconds
  43. Set 1 – Rope Push Down – 15 reps – Tempo: 3,0,1,0
  44. Rest for 60 seconds
  45. Set 2 – Rope Push Down – 15 reps – Tempo: 3,0,1,0
  46. Rest for 60 seconds
  47. Set 3 – Rope Push Down – 15 reps – Tempo: 3,0,1,0
  48. Rest for 60 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