Personalised Workout

Explanation
Below is your JRF Personalised Workout Program. Please note, you have the choice between assigning one workout program to each week, or selecting one of the workout
programs and repeating that workout for all four weeks (everything is updated every four weeks at JRF). Changing your entire workout program every week is generally considered
too frequent: however, it is up to you at the end of the day.

Weight Selection
You will notice the weight to lift is not mentioned in your workout program; this is because we cannot do so safely without being there in person. For a detailed explanation on
how to go about selecting what weight to use please visit the following link: JRF What weight to use.

Rep Ranges
Your reps and sets are displayed like this: 15/12/10. This means three sets total; one set of fifteen; one set of twelve; and one set of ten. For a detailed explanation on rep
ranges, please visit the following link: Rep ranges explained

Rest Time
Generally speaking, you’ll want to rest for about forty-five seconds between sets; however, this will vary circumstantially. For a detailed explanation on rest time between sets,
please visit the following link: Optimal time to rest between sets

Rest Days
Your workout program days are numbered: one, two, three, four, five, and six, depending on how many gym sessions per week you have selected. These days do not necessarily
need to correspond with a static day of the week. Eg. Day one always falling on a Monday. Please feel free to take your rest days as you best see fit. You may like to rest every
third day, for example, or you may wish to complete all of your workouts and then take a rest day. Find out what works best for you and your goals.

Cardio
Cardio is only included in the JRF “Cutting” workout programs. Cardio is not included in “Bulking” workout programs; however, that does not mean you cannot do cardio. For a
complete explanation on cardio, please visit the link below: Cardio options

Week 1 > Day 1

Exercise Sets/Rounds Time • Rest

Dumbbell Incline Bench Press 15/12/10/10 N/A • N/A

Chest Normal Set

Close Grip Chest Press Machine 15/12/10/10 N/A • N/A

Chest Normal Set

Barbell Decline Bench Press 15/12/10/10 N/A • N/A

Chest Normal Set

High Cable Flys 15/12/10/8 N/A • N/A

Chest Normal Set

Knee Hip-Raise 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Machine Knee-Up 25/25/25/25 N/A • N/A

Core Abdominals , Extreme Abs Normal Set

Jack Knife Sit Ups 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Week 1 > Day 2

Drop Set - This workout contains a Drop Set. Drop set is a technique where you perform an exercise until failure and then reduce the weight and continue to do the exercise with
the reduced weight until you reach failure. Example Cable Curls may start at 20 kilos do as many reps as you can until failure and then immediately reduce the weight to 15 and
repeat until failure then reduce the weight to 10 kilos and rep until failure.

Exercise Sets/Rounds Time • Rest

Close Grip Lat Pulldown 15/12/10/10 N/A • N/A

Back Normal Set

Seated Cable Rows 15/12/10/10 N/A • N/A

Back Normal Set

Bent Over Two Arm Dumbbell Row 10/12/15/20 N/A • N/A

Back Drop Set

Bicep Pull-Down 12/10/10/8 N/A • N/A

Biceps Normal Set

Wide Grip EZ Preacher Curl 12/10/10/8 N/A • N/A

Biceps Normal Set

Cardio Session 1 set 20 min • N/A

Cardio Normal Set

Week 1 > Day 3

Exercise Sets/Rounds Time • Rest

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 Barbell Shoulder Press 12/12/10/10 N/A • N/A
Shoulders Normal Set

Dumbbell Partial Reps 12/12/10/10 N/A • N/A

Shoulders Normal Set

Snatch Shrug 15/15/15/15 N/A • N/A

Trapezius Normal Set

Seated Dumbbell Shrugs 15/15/15/15 N/A • N/A

Trapezius Normal Set

Tricep Rope Pull Down 15/12/10/10 N/A • N/A

Triceps Normal Set

Tricep Push Out 15/12/10/10 N/A • N/A

Triceps Normal Set

Swill Ball Bounce 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Bent Knee Hip Raise 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Scissor Kicks 25/25/25/25 N/A • N/A

Core Abdominals , Extreme Abs Normal Set

Week 1 > Day 4

Exercise Sets/Rounds Time • Rest

Bench Step 15/12/10/8 N/A • N/A

Quadriceps Normal Set

Boxbench Squats 15/12/10/8 N/A • N/A

Quadriceps Normal Set

Partial Squat 15/12/10/8 N/A • N/A

Hamstrings Normal Set

Reverse Hack Squat 15/12/10/8 N/A • N/A

Quadriceps , Hamstrings Normal Set

Calf Press (Leg Press) 15/12/10/8 N/A • N/A

Calves Normal Set

Cardio Session 1 set 20 min • N/A

Cardio Normal Set

Week 2 > Day 1

Exercise Sets/Rounds Time • Rest

Upper Pec Contractions 15/12/10/10 N/A • N/A

Chest Normal Set

Close Grip Chest Press Machine 15/12/10/10 N/A • N/A

Chest Normal Set

Push Up 15/12/10/10 N/A • N/A

Chest Normal Set

High Cable Flys 15/12/10/8 N/A • N/A

Chest Normal Set

Tuck Crunch 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Full Sit Ups 25/25/25/25 N/A • N/A

Core Abdominals , Extreme Abs Normal Set

Alternate Heel Touches 25/25/25/25 N/A • N/A

Core Abdominals , Obliques Normal Set

Week 2 > Day 2

Drop Set - This workout contains a Drop Set. Drop set is a technique where you perform an exercise until failure and then reduce the weight and continue to do the exercise with
the reduced weight until you reach failure. Example Cable Curls may start at 20 kilos do as many reps as you can until failure and then immediately reduce the weight to 15 and
repeat until failure then reduce the weight to 10 kilos and rep until failure.

Exercise Sets/Rounds Time • Rest

T-Bar Row 15/12/10/10 N/A • N/A

Back Normal Set

Seated Lat Contraction 15/12/10/10 N/A • N/A

Back Normal Set

Hyperextensions 10/12/15/20 N/A • N/A

Back Drop Set

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 Plate Curl 12/10/10/8 N/A • N/A
Biceps Normal Set

Wide Grip EZ Preacher Curl 12/10/10/8 N/A • N/A

Biceps Normal Set

Cardio Session 1 set 20 min • N/A

Cardio Normal Set

Week 2 > Day 3

Exercise Sets/Rounds Time • Rest

Single Arm Dumbbell Upright Row 12/12/10/10 N/A • N/A

Shoulders Normal Set

Cable Front Raise 12/12/10/10 N/A • N/A

Shoulders Normal Set

Lying Down Upright Row 15/15/15/15 N/A • N/A

Shoulders , Trapezius Normal Set

Shrugs (Dead Lift Machine) 15/15/15/15 N/A • N/A

Trapezius Normal Set

EZ Bar Overhead Extension 15/12/10/10 N/A • N/A

Triceps Normal Set

Tricep Floor Press 15/12/10/10 N/A • N/A

Triceps Normal Set

Reverse Cable Crunch 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Tuck Crunch 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Machine Knee-Up 25/25/25/25 N/A • N/A

Core Abdominals , Extreme Abs Normal Set

Week 2 > Day 4

Exercise Sets/Rounds Time • Rest

Leg Press 15/12/10/8 N/A • N/A

Quadriceps , Hamstrings Normal Set

Leg Extension 15/12/10/8 N/A • N/A

Quadriceps Normal Set

Partial Squat 15/12/10/8 N/A • N/A

Hamstrings Normal Set

Seated Leg Curl 15/12/10/8 N/A • N/A

Hamstrings Normal Set

Walking Calve Contraction 15/12/10/8 N/A • N/A

Calves Normal Set

Cardio Session 1 set 20 min • N/A

Cardio Normal Set

Week 3 > Day 1

Exercise Sets/Rounds Time • Rest

Dumbbell Bench Press 15/12/10/10 N/A • N/A

Chest Normal Set

Incline Press (Smith Machine) 15/12/10/10 N/A • N/A

Chest Normal Set

Push Up 15/12/10/10 N/A • N/A

Chest Normal Set

Dumbbell Pull-Overs 15/12/10/8 N/A • N/A

Chest Normal Set

Reverse Crunch 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Toe Touches 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Scissor Kicks 25/25/25/25 N/A • N/A

Core Abdominals , Extreme Abs Normal Set

Week 3 > Day 2

Drop Set - This workout contains a Drop Set. Drop set is a technique where you perform an exercise until failure and then reduce the weight and continue to do the exercise with
the reduced weight until you reach failure. Example Cable Curls may start at 20 kilos do as many reps as you can until failure and then immediately reduce the weight to 15 and

Josef Rakich Fitness Jun 27, 2023 9:24 AM Page 3 / 5

 repeat until failure then reduce the weight to 10 kilos and rep until failure.

Exercise Sets/Rounds Time • Rest

Cable Lat Pulldown 15/12/10/10 N/A • N/A

Back Normal Set

Bent Over Barbell Row 15/12/10/10 N/A • N/A

Back Normal Set

Dumbbell Incline Row 10/12/15/20 N/A • N/A

Back Drop Set

Plate Curl 12/10/10/8 N/A • N/A

Biceps Normal Set

Dumbbell Bicep Curl 12/10/10/8 N/A • N/A

Biceps Normal Set

Cardio Session 1 set 20 min • N/A

Cardio Normal Set

Week 3 > Day 3

Exercise Sets/Rounds Time • Rest

Wide Grip EZ Upright Row 12/12/10/10 N/A • N/A

Shoulders Normal Set

Dumbbell Lateral Raise 12/12/10/10 N/A • N/A

Shoulders Normal Set

Shrugs (Dead Lift Machine) 15/15/15/15 N/A • N/A

Trapezius Normal Set

Smith Machine Shrug 15/15/15/15 N/A • N/A

Trapezius Normal Set

EZ Bar Overhead Extension 15/12/10/10 N/A • N/A

Triceps Normal Set

Cable Lying Triceps Extension 15/12/10/10 N/A • N/A

Triceps Normal Set

Weighted Decline Crunches 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Seated Leg Tucks 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Crunches (Leg On Bench) 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Week 3 > Day 4

Exercise Sets/Rounds Time • Rest

Leg Press 15/12/10/8 N/A • N/A

Quadriceps , Hamstrings Normal Set

Barbell Squat 15/12/10/8 N/A • N/A

Quadriceps Normal Set

Seated Leg Curl 15/12/10/8 N/A • N/A

Hamstrings Normal Set

Partial Squat 15/12/10/8 N/A • N/A

Hamstrings Normal Set

Donkey Calve Raise 15/12/10/8 N/A • N/A

Calves Normal Set

Cardio Session 1 set 20 min • N/A

Cardio Normal Set

Week 4 > Day 1

Exercise Sets/Rounds Time • Rest

Barbell Bench Press 15/12/10/10 N/A • N/A

Chest Normal Set

Machine Press Chest 15/12/10/10 N/A • N/A

Chest Normal Set

Decline Push Up 15/12/10/10 N/A • N/A

Chest Normal Set

Dumbbell Pull-Overs 15/12/10/8 N/A • N/A

Chest Normal Set

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 Dumbbell Side Bend 25/25/25/25 N/A • N/A
Core Abdominals Normal Set

Crunches (Hands over head) 25/25/25/25 N/A • N/A

Core Abdominals , Extreme Abs Normal Set

Bent Knee Hip Raise 25/25/25/25 N/A • N/A

Core Abdominals Normal Set

Week 4 > Day 2

Drop Set - This workout contains a Drop Set. Drop set is a technique where you perform an exercise until failure and then reduce the weight and continue to do the exercise with
the reduced weight until you reach failure. Example Cable Curls may start at 20 kilos do as many reps as you can until failure and then immediately reduce the weight to 15 and
repeat until failure then reduce the weight to 10 kilos and rep until failure.

Exercise Sets/Rounds Time • Rest

One Arm Dumbbell Row 15/12/10/10 N/A • N/A

Back Normal Set

Reverse behind the head lat pulldown 15/12/10/10 N/A • N/A

Back Normal Set

Machine Iso Row 10/12/15/20 N/A • N/A

Back Drop Set

Alternate Incline Dumbbell Curl 12/10/10/8 N/A • N/A

Biceps Normal Set

Bar Hammer Curl 12/10/10/8 N/A • N/A

Biceps Normal Set

Cardio Session 1 set 20 min • N/A

Cardio Normal Set

Week 4 > Day 3

Exercise Sets/Rounds Time • Rest

Bus Drivers 12/12/10/10 N/A • N/A

Shoulders Normal Set

Around The World 12/12/10/10 N/A • N/A

Shoulders Normal Set

Barbell Shrugs (Behind Back) 15/15/15/15 N/A • N/A

Trapezius Normal Set

Lying Down Upright Row 15/15/15/15 N/A • N/A

Shoulders , Trapezius Normal Set

Lying Dumbbell Tricep Extension 15/12/10/10 N/A • N/A

Triceps Normal Set

Bent Over Triceps Kick Backs 15/12/10/10 N/A • N/A

Triceps Normal Set

Machine Knee-Up 25/25/25/25 N/A • N/A

Core Abdominals , Extreme Abs Normal Set

Press Sit Ups 25/25/25/25 N/A • N/A

Core Abdominals , Extreme Abs Normal Set

Ab Machine Crunches 25/25/25/25 N/A • N/A

Core Abdominals , Extreme Abs Normal Set

Week 4 > Day 4

Exercise Sets/Rounds Time • Rest

Barbell Squat 15/12/10/8 N/A • N/A

Quadriceps Normal Set

Boxbench Squats 15/12/10/8 N/A • N/A

Quadriceps Normal Set

Standing Leg Curl Machine 15/12/10/8 N/A • N/A

Hamstrings Normal Set

Good Morning Hamstrings 15/12/10/8 N/A • N/A

Hamstrings Normal Set

Standing Calf Raise 15/12/10/8 N/A • N/A

Calves Normal Set

Cardio Session 1 set 20 min • N/A

Cardio Normal Set

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