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

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Phase 1

Shared By : megibson5050

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 3 / 150

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Description

Day 1

Body Weight

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Chin-Up	60 sec	5	5
Chest		Push Up	60 sec	20	5
Abs		Crunches	60 sec	20	5
Upper Legs		Jump Squat	60 sec	20	5
Abs		Toe Touchers	60 sec	20	5

Day 2

Bands

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Band Squat	60 sec	15	5
Biceps		Speed Alternating Biceps Curl with Band	60 sec	N/A	5
Shoulders		Shoulder Press With Bands	60 sec	15	5
Triceps		Band Back Fly	60 sec	15	5
Chest		Cross Over With Bands	60 sec	15	5

Day 3

Machines

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Bench Press Machine	60 sec	15	3
Abs		Ab Crunch Machine	60 sec	15	3
Biceps		Preacher Curl Machine	60 sec	15	3
Upper Legs		Leg Press	60 sec	15	3
Shoulders		Machine Shoulder Press	60 sec	15	3
Back		Cable Seated Row	60 sec	15	3
Upper Legs		Seated Leg Curl	60 sec	15	3
Upper Legs		Leg Extensions	60 sec	15	3

Day 4

Dumbbells & Plates

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Shoulder Raise	60 sec	15	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	15	3
Triceps		Dumbbell Standing Triceps Extension	60 sec	15	3
Abs		Decline Crunch	60 sec	15	3
Chest		Dumbbell Decline Bench Press	60 sec	15	3
Upper Legs		Dumbbell Step Ups	60 sec	15	3
Back		Back Extensions - Hyperextensions	60 sec	15	3
Upper Legs		Dumbbell Lunges	60 sec	15	3

Day 5

Barbells

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	10	3
Biceps		Barbell Curl	60 sec	10	3
Back		Barbell Deadlift	60 sec	10	3
Shoulders		Barbell Shoulder Press	60 sec	10	3
Upper Legs		Barbell Squat	60 sec	10	3
Shoulders		Barbell Shrug	60 sec	10	3
Triceps		Barbell Lying Triceps Extension	60 sec	10	3

Day 6

Compound

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Single Leg Squat	60 sec	10	3
Back		Climbers Chin Up	60 sec	4	3
Abs		Exercise Ball Pull-in	60 sec	20	3
Triceps		Dumbbell One Arm Triceps Extension	60 sec	10	3
Abs		Plate Twist	60 sec	20	3
Biceps		One Arm Bicep Curl with Olympic Bar	60 sec	10	3
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	60 sec	15	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	15	3

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