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    Joe Delaney - Full Body Programme (Home Version)

    Uploaded by

    Arjun
    The document outlines Joey D's full body home workout split, consisting of 3 days. Day 1 and 2 involve a circuit of push, pull and lower body exercises. Day 1 exercises include weighted pushups, inverted rows, Romanian deadlifts, and calf presses. Day 2 exercises include pullups, handstand pushups, split squats, and dips. Day 3 focuses on abs and cardio. Each exercise lists the number of reps in reserve (RIR) to aim for across 3-4 sets, as well as rest periods and estimated reps. Alternatives are provided for some exercises.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Joe Delaney - Full Body Programme (Home Version)

    Uploaded by

    Arjun
    1K views5 pages
    The document outlines Joey D's full body home workout split, consisting of 3 days. Day 1 and 2 involve a circuit of push, pull and lower body exercises. Day 1 exercises include weighted pushups, inverted rows, Romanian deadlifts, and calf presses. Day 2 exercises include pullups, handstand pushups, split squats, and dips. Day 3 focuses on abs and cardio. Each exercise lists the number of reps in reserve (RIR) to aim for across 3-4 sets, as well as rest periods and estimated reps. Alternatives are provided for some exercises.

    Original Title

    Joe Delaney - Full Body Programme (home version)

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    The document outlines Joey D's full body home workout split, consisting of 3 days. Day 1 and 2 involve a circuit of push, pull and lower body exercises. Day 1 exercises include weighted pushups, inverted rows, Romanian deadlifts, and calf presses. Day 2 exercises include pullups, handstand pushups, split squats, and dips. Day 3 focuses on abs and cardio. Each exercise lists the number of reps in reserve (RIR) to aim for across 3-4 sets, as well as rest periods and estimated reps. Alternatives are provided for some exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    1K views5 pages

    Joe Delaney - Full Body Programme (Home Version)

    Uploaded by

    Arjun
    The document outlines Joey D's full body home workout split, consisting of 3 days. Day 1 and 2 involve a circuit of push, pull and lower body exercises. Day 1 exercises include weighted pushups, inverted rows, Romanian deadlifts, and calf presses. Day 2 exercises include pullups, handstand pushups, split squats, and dips. Day 3 focuses on abs and cardio. Each exercise lists the number of reps in reserve (RIR) to aim for across 3-4 sets, as well as rest periods and estimated reps. Alternatives are provided for some exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 5
    At a glance
    Powered by AI
    The document describes a full body home workout split with exercises that can be done with bands or additional weight. It includes 3 workout days with different push, pull and leg exercises each day.

    It is a full body workout split with exercises grouped into 3 days - Day 1, Day 2, and Day 3 (which focuses on abs and cardio).

    Day 1 includes pushup variations, rows, deadlifts, raises, calf presses and tricep exercises. Day 2 includes pullup variations, pushups, squats, dips and curls. Day 3 is described as abs and cardio exercises.

    Joey D - Full Body Home Workout Split

    Notation

    RIR Reps in reserve. The number of extra reps you could perform when you have completed t

    There is no set to perform. Move onto next exercise.


    rform when you have completed the set. I.e. the number of reps away from 'failure'.
    JOEY D - Home Full Body Split
    Day 1

    Warm-up Set 1 Set 2 Set 3


    Exercise
    Set(s) RIR RIR RIR
    Weighted & Banded Push-up N/A 2 1 0
    Weighted Push-up N/A 1 0
    Weighted Inverted Row N/A 2 2 2
    Banded Romanian Deadlift N/A 2 2 1
    Banded Lateral Raise N/A 2 1 1
    Weighted Calf Press N/A 2 2 2
    Banded 'Skullcrushers' N/A 2 1 1

    Day 2

    Warm-up Set 1 Set 2 Set 3


    Exercise
    Set(s) RIR RIR RIR
    Weighted Pull-up N/A 2 1 0
    Bodyweight Pull-up N/A 1 0
    Handstand Push-up N/A 2 1 1
    Banded Split Squat N/A 2 2 1
    Weighted Dips N/A 2 1 0
    Banded Curls N/A 2 2 1
    Optional Extra Exercise N/A 2 2 1

    Day 3 - Abs & Cardio


    Set 4 Set 5 Set 6 Set 7 Rest Period Approx
    Alternative Exercise
    RIR RIR RIR RIR (approx mins) reps
    3 8 -
    2 10 -
    1 0 2 10 Banded Bent Over Row
    0 3 15 Banded 'Good Morning'/Banded
    1 0 0 10 Banded Upright Row/Banded Fro
    1 0 20 -
    0 1-2 6 Banded Tricep Pull-down

    Set 4 Set 5 Set 6 Set 7 Rest Period Approx


    Alternative Exercise
    RIR RIR RIR RIR (approx mins) reps
    3 6 -
    2 12+ Banded Lat Pull-down
    1 0 0 0 3 3 Banded Shoulder Press
    1 0 1 10 Weighted & Banded Squa
    2 8 Banded Chest Flye
    1 0 1-2 12 (many variations)
    0 N/A N/A -
    Alternative Exercise

    -
    -
    Banded Bent Over Row
    Banded 'Good Morning'/Banded Leg Curl
    Banded Upright Row/Banded Front Raise
    -
    Banded Tricep Pull-down

    Alternative Exercise

    -
    Banded Lat Pull-down
    Banded Shoulder Press
    Weighted & Banded Squat
    Banded Chest Flye
    (many variations)
    -

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