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

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Ella

Shared By : princess8bit

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 162

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Description

Monday

Biceps & Forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Alternate Hammer Curl	60 sec	12	3
Biceps		Dumbbell Prone Incline Biceps Curl	60 sec	12	3
Biceps		Barbell Curls Lying Against An Incline	60 sec	12	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	12	3
Biceps		Barbell Curl	60 sec	12	3
Biceps		Dumbbell Biceps Curl Reverse	60 sec	12	3
Biceps		Dumbbell Lying Supine Biceps Curl	60 sec	12	3
Biceps		Dumbbell Seated Bicep Curl	60 sec	12	3
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	12	3
Forearms		Seated Palm-Up Barbell Wrist Curl	60 sec	12	3

Tuesday

Shoulders & Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Rear Delt Row	60 sec	12	3
Shoulders		Barbell Shrug	60 sec	12	3
Shoulders		Barbell Up Right Row	60 sec	12	3
Shoulders		Dumbbell Arnold Press	60 sec	12	3
Shoulders		Dumbbell Lateral Raise	60 sec	12	3
Shoulders		Dumbbell Rear Delt Row	60 sec	12	3
Chest		Bent Arm Dumbbell Pullover	60 sec	12	3
Chest		Bench Press Machine	60 sec	12	3
Chest		Dumbbell Hammer Grip Incline Bench Press	60 sec	12	3
Cardio		Yoga	60 min	N/A	N/A

Wednesday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Front Squat	60 sec	12	3
Upper Legs		Barbell Side Split Squat	60 sec	12	3
Lower Legs		Rocking Standing Calf Raise	60 sec	12	3
Upper Legs		Dumbbell Lunges	60 sec	12	3
Lower Legs		Ankle Circles	60 sec	12	3
Lower Legs		Seated Calf Raise	60 sec	12	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	12	3
Upper Legs		Seated Leg Curl	60 sec	12	3
Upper Legs		Leg Extensions	60 sec	12	3

Thursday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Cable Crunch	60 sec	12	3
Abs		Cable Seated Crunch	60 sec	12	3
Abs		Crunches with Legs on Bench	60 sec	12	3
Abs		Plate Twist	60 sec	12	3
Abs		Frog Sit-Ups	60 sec	12	3
Abs		Decline Crunch	60 sec	12	3
Abs		Dumbbell Side Bend	60 sec	12	3
Abs		Seated Flat Bench Leg Pull-In	60 sec	12	3
Abs		abdominal Crunch	60 sec	12	3

Friday

Triceps & Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Cable Triceps Pushdown	60 sec	12	3
Triceps		Cable One Arm Tricep Extension	60 sec	12	3
Triceps		Cable Kneeling Concentration Triceps Extension	60 sec	12	3
Triceps		Barbell Close Grip Bench Press	60 sec	12	3
Triceps		Barbell Lying Triceps Press	60 sec	12	3
Triceps		Dumbbell Lying Triceps Extension	60 sec	12	3
Triceps		Dumbbell Standing Triceps Extension	60 sec	12	3
Back		Barbell Bent Over Row	60 sec	12	3
Back		Bent Over Two-Dumbbell Row	60 sec	12	3
Triceps		Cable Rope Overhead Triceps Extension	60 sec	12	3

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