Eray | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

Routine Database

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Exercise Database
Abs	(284)
Back	(138)
Biceps	(116)
Chest	(139)
Forearm	(51)
Glutes	(26)
Shoulders	(207)
Triceps	(109)
Upper Legs	(176)
Lower Legs	(43)
Cardio	(19)
All	(1309)

Eray

Shared By : Eray11

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 0 / 122

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Description

Eray

ANY	Back-triceps-abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Bent Over Row	45 sec	10	3
Back		Barbell Deadlift	60 sec	10	4
Back		Barbell Reverse Grip Bent Over Row	60 sec	10	3
Back		Chin-Up	60 sec	10	3
Back		Climbers Chin Up	60 sec	8	3
Back		Full Range Of Motion Lat Pulldown	60 sec	12	3
Back		One-Arm Dumbell Row	60 sec	12	4
Back		Wide-Grip Lat Pulldown	60 sec	12	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	12	3
Triceps		Barbell Close Grip Bench Press	60 sec	10	4
Triceps		Barbell Lying Triceps Extension	60 sec	10	4
Triceps		Bench Dip	60 sec	15	3
Triceps		Cable One Arm Tricep Extension	60 sec	20	3
Triceps		Cable Triceps Pushdown	60 sec	20	3
Triceps		Dumbbell One Arm Triceps Extension	60 sec	10	3
Triceps		Dumbbell Standing Triceps Extension	60 sec	10	2
Triceps		Reverse Grip Triceps Pushdown	60 sec	8	3
Triceps		Standing Bent Over One Arm Dumbbell Triceps Extension	60 sec	8	3
Cardio		Treadmill Running	60 min	N/A	N/A

ANY	Cardio and plank

ANY	Chest-biceps-abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	60 sec	10	4
Biceps		Alternate Hammer Curl	60 sec	12	4
Biceps		Dumbbell Concentration Curls	60 sec	10	3
Biceps		Dumbbell Flexor Incline Curl	60 sec	10	2
Biceps		EZ-Bar Curl	60 sec	10	2
Biceps		Hammer Curls	60 sec	10	2
Chest		Barbell Bench Press	60 sec	12	4
Chest		Barbell Incline Bench Press	60 sec	12	4
Chest		Dumbbell Fly	60 sec	10	4
Chest		Machine Fly	60 sec	15	4
Cardio		Treadmill Running	60 min	N/A	N/A

ANY	Legs-soulders-abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	60 sec	12	4
Upper Legs		Barbell Front Squat	60 sec	10	2
Upper Legs		Barbell Hack Squat	60 sec	10	2
Upper Legs		Barbell Lunge	60 sec	10	2
Upper Legs		Clean Deadlift	60 sec	10	4
Upper Legs		Dumbbell Lunges	60 sec	10	2
Upper Legs		Leg Extensions	60 sec	15	4
Upper Legs		Leg Press	60 sec	12	4
Upper Legs		Sumo Deadlift	60 sec	10	2
Upper Legs		Thigh Abductor	60 sec	30	2
Upper Legs		Thigh Adductor	60 sec	30	2
Shoulders		Barbell Rear Delt Row	60 sec	12	3
Shoulders		Barbell Shoulder Press	60 sec	12	4
Shoulders		Barbell Shrug	60 sec	10	2
Shoulders		Barbell Shrugs Behind The Back	60 sec	10	2
Shoulders		Barbell Up Right Row	60 sec	15	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	10	3
Shoulders		Dumbbell Front Raise	60 sec	10	3
Shoulders		Dumbbell Lateral Raise	60 sec	10	3
Shoulders		Dumbbell Lying Rear Lateral Raise	60 sec	10	3
Shoulders		Barbell Shoulder Press	60 sec	10	3
Shoulders		Reverse Flyes	60 sec	10	2
Shoulders		Seated Side Lateral Raise	60 sec	12	2
Shoulders		Standing Barbell Press Behind The Neck	60 sec	12	4
Shoulders		Standing Low Pulley Deltoid Raise	60 sec	8	2
Cardio		Treadmill Running	60 min	N/A	N/A
Lower Legs		Calf Press On Leg Press Machine	60 sec	90	4
Abs		Crunches	60 sec	25	6
Abs		Decline Crunch	60 sec	25	6
Abs		Decline Oblique Crunch	60 sec	25	4
Abs		Decline Reverse Crunch	60 sec	20	4
Abs		Flat Bench Lying Leg Raise	60 sec	20	4
Abs		Hanging Leg Raise	60 sec	20	4
Abs		Hanging Pike	60 sec	20	4
Abs		Oblique Crunches	60 sec	20	3
Abs		Seated Flat Bench Leg Pull-In	60 sec	20	1

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