My 5 day work out | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

Routine Database

> All Routines (16792)
- Beginner (5144)
- Intermediate (7393)
- Advanced (4255)

Gen Fitness (5032)
- Beginner (2324)
- Intermediate (1969)
- Advanced (739)

Bulking (8138)
- Beginner (1890)
- Intermediate (3803)
- Advanced (2445)

Cutting (2989)
- Beginner (812)
- Intermediate (1371)
- Advanced (806)

Sport (633)
- Beginner (118)
- Intermediate (250)
- Advanced (265)

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)

My 5 day work out

Shared By : nickmass

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 143

Average Rating

Based upon 0 vote(s)

Share

Description

Monday

Biceps and triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Dumbbell Alternate Bicep Curl	60 sec	10	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	10	3
Biceps		Seated Dumbell Curl	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	10	3
Biceps		Barbell Curl	60 sec	10	3
Triceps		Dip	60 sec	10	3
Triceps		Dumbbell One Arm Triceps Extension	60 sec	10	3
Triceps		Dumbbell Standing Triceps Extension	60 sec	10	3
Triceps		Dumbbell Lying Triceps Extension	60 sec	10	3

Tuesday

Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Arnold Press	60 sec	10	3
Shoulders		Bent arm shoulder flys	60 sec	10	3
Shoulders		Barbell Shoulder Press	60 sec	10	3
Shoulders		Dumbbell Shoulder Press	60 sec	10	3
Shoulders		Dumbbell Lateral Raise	60 sec	10	3
Shoulders		Dumbbell Raise	60 sec	10	3
Shoulders		Dumbbell Front Raise	60 sec	10	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	10	3
Shoulders		Reverse Flyes	60 sec	10	3
Shoulders		Smith Machine Up Right Row	60 sec	10	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	10	3
Shoulders		Barbell Shrug	60 sec	10	3

Wednesday

Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	60 sec	10	3
Back		Dumbbell Deadlift	60 sec	10	3
Back		One-Arm Dumbell Row	60 sec	10	3
Back		Barbell Bent Over Row	60 sec	10	3
Back		Bent Arm Barbell Pullover	60 sec	10	3
Back		Bent Arm One Arm Long Bar Row	60 sec	10	3

Thursday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Dumbbell Lunges	60 sec	10	3
Upper Legs		Dumbbell Step Ups	60 sec	10	3
Upper Legs		Barbell Full Squat	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Lower Legs		Barbell Seated Calf Raise	60 sec	10	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	8	3

Friday

Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up	60 sec	10	3
Chest		Barbell Incline Bench Press	60 sec	10	3
Chest		Dumbbell Hammer Grip Incline Bench Press	60 sec	10	3
Chest		Dumbbell Incline Fly	60 sec	10	3
Chest		Dumbbell Bench Press	60 sec	10	3
Chest		Dumbbell Fly	60 sec	10	3

Disclaimer

The information contained in this page was posted by user: nickmass 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