Routine Database
> All Routines (16455)
- Beginner (5059)
- Intermediate (7220)
- Advanced (4176)
Gen Fitness (4913)
- Beginner (2279)
- Intermediate (1913)
- Advanced (721)
Bulking (7985)
- Beginner (1873)
- Intermediate (3714)
- 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)
general

Shared By : JMFS

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 92

Average Rating

0

Based upon 0 vote(s)

 

Share
Description

Heavy twice and superset twice
 
Monday heavy chest n back
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 8 5 Progress Chart

Chest

 Barbell Incline Bench Press 60 sec 6 5 Progress Chart

Chest

 Barbell Decline Bench Press 60 sec 6 5 Progress Chart

Back

 Barbell Deadlift 60 sec 6 5 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 8 5 Progress Chart

Back

 One-Arm Dumbell Row 60 sec 8 5 Progress Chart
Tuesday legs n shoulders circuit
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 thruster 60 sec 10 4 Progress Chart

Shoulders

 Cable Rope Rear Delt Row 60 sec 10 4 Progress Chart

Upper Legs

 Leg Extensions 60 sec 10 4 Progress Chart

Abs

 Ab Crunch Machine 60 sec 12 4 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 8 4 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 10 4 Progress Chart

Abs

 Air Bike 60 sec 10 4 Progress Chart

Shoulders

 Dumbbell Front Raise 60 sec 10 4 Progress Chart

Lower Legs

 Seated One Leg Calf Raise 60 sec 10 4 Progress Chart

Abs

 Decline Crunch 60 sec 10 4 Progress Chart
Wednesday Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Body Row 60 sec 10 4 Progress Chart

Biceps

 EZ Bar Close Grip Curl 60 sec 10 4 Progress Chart

Biceps

 Alternate Incline Dumbbell Curl 60 sec 10 4 Progress Chart

Triceps

 Barbell Lying Triceps Press 60 sec 10 4 Progress Chart

Triceps

 Dip 60 sec 10 4 Progress Chart

Triceps

 Pullover On Stability Ball With Weight 60 sec 10 4 Progress Chart
Thursday chest n back circuit
Muscle Exercise Name Timer Reps Sets Track

Chest

 Cable Cross Over 60 sec 10 4 Progress Chart

Back

 Barbell Bent Over Row 60 sec 10 4 Progress Chart

Abs

 wood chopper 60 sec 10 4 Progress Chart

Chest

 Dumbbell Fly 60 sec 10 4 Progress Chart

Back

 Bent Over Two-Dumbbell Row 60 sec 10 4 Progress Chart

Abs

 Flat Bench Lying Leg Raise 60 sec 10 4 Progress Chart

Chest

 Dumbbell Incline Fly 60 sec 10 4 Progress Chart

Back

 Straight Arm Push Down 60 sec 10 4 Progress Chart

Abs

 Gorilla Chin Crunch 60 sec 10 4 Progress Chart

Chest

 Dumbbell Decline Fly 60 sec 10 4 Progress Chart

Back

 Pullups 60 sec 10 4 Progress Chart

Abs

 Press Sit-Up 60 sec 10 4 Progress Chart
Saturday heavy legs n shoulders
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Full Squat 60 sec 6 5 Progress Chart

Upper Legs

 Barbell Front Squat 60 sec 6 5 Progress Chart

Upper Legs

 Dumbbell Lunges 60 sec 6 5 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec 6 5 Progress Chart

Shoulders

 Machine Shoulder Press 60 sec 6 5 Progress Chart

Shoulders

 Barbell Up Right Row 60 sec 6 5 Progress Chart
Disclaimer
The information contained in this page was posted by user: JMFS 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 infojefit.com.
IP/DMCA Notifications