Routine N.1 | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

Routine Database
> All Routines	(16460)
- Beginner	(5061)
- Intermediate	(7222)
- Advanced	(4177)
Gen Fitness	(4917)
- Beginner	(2281)
- Intermediate	(1914)
- Advanced	(722)
Bulking	(7986)
- Beginner	(1873)
- Intermediate	(3715)
- Advanced	(2398)
Cutting	(2939)
- Beginner	(795)
- Intermediate	(1350)
- Advanced	(794)
Sport	(618)
- Beginner	(112)
- Intermediate	(243)
- Advanced	(263)

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)

Routine N.1

Shared By : marrossko

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 2 / 91

Average Rating

Based upon 0 vote(s)

Share

Description

First set of routine

Monday

Upper Body

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Chest		Barbell Bench Press	45 sec	10	3
Chest		Barbell Incline Bench Press	45 sec	10	3
Chest		Dumbbell Bench Press	45 sec	10	3
Chest		Dumbbell Incline Bench Press	45 sec	10	3
Chest		Cable Cross Over	45 sec	10	3
Chest		Straight Arms Dumbbell Pullover	45 sec	10	3
Triceps		Dumbbell Standing One Arm Triceps Extension	45 sec	10	3
Triceps		Dumbbell Standing Triceps Extension	45 sec	10	3
Triceps		Cable Triceps Pushdown	45 sec	10	3
Triceps		Cable triceps push down (wide elbows)	45 sec	10	3
Triceps		Standing Bent Over One Arm Dumbbell Triceps Extension	45 sec	10	3

Tuesday

Chrbat/Nohy

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Back		T Bar Row	45 sec	10	3
Back		One-Arm Dumbell Row	45 sec	10	3
Back		Wide-Grip Lat Pulldown	45 sec	10	3
Back		Straight Arm Push Down	45 sec	10	3
Back		Cable Seated Row	45 sec	10	3
Upper Legs		Leg Extensions	45 sec	10	3
Upper Legs		Leg Press	45 sec	10	3
Upper Legs		Seated Leg Curl	45 sec	10	3
Lower Legs		Seated Calf Raise	45 sec	10	3
Lower Legs		Calf Press On Leg Press Machine	45 sec	10	3

Thursday

Biceps/Ramena

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	45 min	N/A	N/A
Biceps		Barbell Curl	45 sec	10	3
Biceps		Dumbbell Bicep Curl	45 sec	10	3
Biceps		Preacher Curl Machine	45 sec	10	3
Biceps		Alternate Incline Dumbbell Curl	45 sec	10	3
Biceps		Standing Biceps Cable Curl	45 sec	10	3
Shoulders		Dumbbell Lateral Raise	45 sec	10	3
Shoulders		Dumbbell Front Raise	45 sec	10	3
Shoulders		Dumbbell Shoulder Press	45 sec	10	3
Shoulders		Barbell Shoulder Press	45 sec	10	3
Shoulders		Dumbbell Shoulder Shrug	45 sec	10	3
Shoulders		Dumbbell Bent Over Delt Raise	45 sec	10	3

Friday

Abbs/Mix

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Abs		Sit Up	45 sec	30	3
Abs		Flat Bench Lying Leg Raise	45 sec	20	3
Abs		Hanging Leg Raise	45 sec	20	3
Abs		Dumbbell Side Bend	45 sec	10	3
Abs		Flat Bench Leg Pull-in	45 sec	30	3
Chest		Barbell Bench Press	45 sec	10	2
Chest		Dumbbell Incline Bench Press	45 sec	10	2
Biceps		Barbell Curl	45 sec	10	2
Biceps		Dumbbell Bicep Curl	45 sec	10	2
Shoulders		Dumbbell Shoulder Press	45 sec	10	2
Shoulders		Dumbbell Lateral Raise	45 sec	10	2
Triceps		Cable triceps push down (wide elbows)	45 sec	10	2
Triceps		Dumbbell Standing Triceps Extension	45 sec	10	2
Back		T Bar Row	45 sec	10	2
Back		Wide-Grip Lat Pulldown	45 sec	10	2
Upper Legs		Leg Extensions	45 sec	10	2
Upper Legs		Seated Leg Curl	45 sec	10	2

Disclaimer

The information contained in this page was posted by user: marrossko on behalf of herself / himself.

The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.

In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at info

jefit.com.

IP/DMCA Notifications