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

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Individual Muscle

Shared By : kaiserraja

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 1 / 160

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Description

Monday

Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	10	4
Chest		Barbell Incline Bench Press	60 sec	10	4
Chest		Barbell Decline Bench Press	60 sec	10	4
Chest		Dumbbell Bench Press	60 sec	10	3
Chest		Dumbbell Incline Bench Press	60 sec	10	4
Chest		Dumbbell Decline Bench Press	60 sec	10	4
Chest		Dumbbell Fly	60 sec	10	4
Chest		Dumbbell Incline Fly	60 sec	10	3
Chest		Dumbbell Decline Fly	60 sec	10	4
Chest		Cable Cross Over	60 sec	10	4
Chest		Cross Over With Bands	60 sec	10	3
Chest		Cable Incline Fly	60 sec	10	4
Chest		Bench Press Machine	60 sec	10	4
Chest		Machine Incline Chest Press	60 sec	10	4
Chest		Machine Fly	60 sec	10	4
Chest		Straight Arms Dumbbell Pullover	60 sec	10	4

Tuesday

Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	60 sec	10	3
Back		Chin-Up	60 sec	10	3
Back		Barbell Deadlift	60 sec	10	4
Back		Barbell Bent Over Row	60 sec	10	3
Back		T Bar Row	60 sec	10	4
Back		Cable Seated Row	60 sec	10	3
Back		One-Arm Dumbell Row	60 sec	10	3
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Back		Cable Incline Pushdown	60 sec	10	3
Back		V Bar Pull Down	60 sec	10	3
Back		Back Extensions - Hyperextensions	60 sec	10	3
Back		Straight Arm Push Down	60 sec	10	3

Wednesday

Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	60 sec	10	3
Biceps		EZ-Bar Curl	60 sec	10	3
Biceps		Standing Biceps Cable Curl	60 sec	10	4
Biceps		Overhead Cable Curl	60 sec	10	3
Biceps		Bicep Curl Machine	60 sec	10	3
Biceps		Dumbbell Concentration Curls	60 sec	10	3
Biceps		Preacher Curl	60 sec	10	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	10	4
Biceps		Hammer Curls	60 sec	10	3
Back		Chin-Up	60 sec	10	3
Biceps		Dumbbell Zottman Curl	60 sec	10	3
Biceps		Reverse Cable Curl	60 sec	10	3
Biceps		Cable Lying Bicep Cable Curl	60 sec	10	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	10	3
Biceps		Cable Standing One Arm Bicep Curl	60 sec	10	3
Forearms		Reverse Barbell Curl	60 sec	10	3
Biceps		Hammer Curls with Rope	60 sec	10	3

Thursday

Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Triceps Pushdown V-Bar	60 sec	10	4
Triceps		Triceps Pushdown - Rope	60 sec	10	4
Triceps		Reverse Grip Triceps Pushdown	60 sec	10	4
Triceps		Cable Rope Overhead Triceps Extension	60 sec	10	4
Triceps		Dumbbell Standing Triceps Extension	60 sec	10	4
Triceps		Machine Triceps Extension	60 sec	10	3
Triceps		Dip	60 sec	10	3
Triceps		Barbell Lying Triceps Extension	60 sec	10	4
Triceps		Cable One Arm Tricep Extension	60 sec	10	3
Triceps		Cable Incline Triceps Extension	60 sec	10	3
Triceps		Barbell Close Grip Bench Press	60 sec	10	3
Triceps		Tricep Dumbbell Kickback	60 sec	10	3
Triceps		Cable Lying Triceps Extension	60 sec	10	4
Forearms		Barbell Behind The Back Wrist Curl	60 sec	10	4
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	10	4

Friday

Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Machine Shoulder Press	60 sec	10	4
Shoulders		Barbell Shoulder Press	60 sec	10	3
Shoulders		Dumbbell Shoulder Press	60 sec	10	4
Shoulders		Dumbbell Lateral Raise	60 sec	10	3
Shoulders		Standing Low Pulley Deltoid Raise	60 sec	10	3
Shoulders		Front Two Dumbbell Raise	60 sec	10	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	10	3
Shoulders		Dumbbell Up Right Row	60 sec	10	3
Shoulders		Barbell Shrug	60 sec	10	3
Shoulders		Cable Front Raise	60 sec	10	3
Shoulders		Bent Over Low Pulley Side Lateral	60 sec	10	3
Shoulders		Reverse Flyes	60 sec	10	3
Shoulders		Cable Up Right Row	60 sec	10	3

Saturday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	12	4
Upper Legs		Smith Machine Stiff Legged Deadlift	60 sec	12	3
Upper Legs		Barbell Lunge	60 sec	12	3
Upper Legs		Dumbbell Lunges	60 sec	10	3
Upper Legs		Seated Leg Curl	60 sec	12	3
Upper Legs		Lying Leg Curls	60 sec	12	3
Upper Legs		Leg Extensions	60 sec	12	3
Upper Legs		Leg Press	60 sec	12	3
Glutes		One Leg Kickback	60 sec	12	3
Upper Legs		Thigh Abductor	60 sec	15	3
Upper Legs		Thigh Adductor	60 sec	15	3
Lower Legs		Standing Barbell Calf Raise	60 sec	15	4
Lower Legs		Seated Calf Raise	60 sec	15	4

Sunday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Knee Hip Raise On Parallel Bars	60 sec	15	4
Abs		Ab Crunch Machine	60 sec	15	4
Abs		Decline Crunch	60 sec	15	4
Abs		Decline Reverse Crunch	60 sec	15	4
Abs		Cable Crunch	60 sec	15	4
Abs		Plate Twist	60 sec	15	4

ANY

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Cardio		Elliptical Training	60 min	N/A	N/A
Cardio		Step Machine	60 min	N/A	N/A
Cardio		Stationary Bike	60 min	N/A	N/A
Cardio		Mountain Biking	60 min	N/A	N/A

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