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

Routine Database

> All Routines (16804)
- Beginner (5147)
- Intermediate (7399)
- Advanced (4258)

Gen Fitness (5037)
- Beginner (2327)
- Intermediate (1971)
- Advanced (739)

Bulking (8143)
- Beginner (1890)
- Intermediate (3805)
- Advanced (2448)

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

Sport (635)
- Beginner (118)
- Intermediate (252)
- 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)

Summer Peaking

Shared By : sgesbeck

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 338 / 4671

Average Rating

Based upon 17 vote(s)

Share

Description

Following a 5-4-5 sequence which means training the whole body in 5 days, then 4 days and then 5 days again.

Monday

Legs and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	60 sec	15	3
Upper Legs		Barbell Full Squat	60 sec	15	3
Upper Legs		Barbell Hack Squat	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	15	3
Lower Legs		Standing Barbell Calf Raise	60 sec	15	4
Lower Legs		Barbell Seated Calf Raise	60 sec	15	3
Abs		Roman chair situp	60 sec	100	1
Abs		Flat Bench Lying Leg Raise	60 sec	30	3
Back		Back Extensions - Hyperextensions	60 sec	25	1

Wednesday

Delts, chest, triceps, abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Up Right Row	60 sec	15	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	12	3
Shoulders		Dumbbell Shoulder Press	60 sec	10	3
Shoulders		Dumbbell Lateral Raise	60 sec	12	3
Chest		Dumbbell Incline Fly	60 sec	12	3
Chest		Dumbbell Decline Fly	60 sec	10	3
Chest		Straight Arms Dumbbell Pullover	60 sec	10	4
Triceps		Barbell Close Grip Bench Press	60 sec	10	3
Triceps		Dumbbell One Arm Triceps Extension	60 sec	10	3
Triceps		Cable Triceps Pushdown	60 sec	10	3
Abs		Roman chair situp	60 sec	150	1
Abs		Flat Bench Leg Pull-in	60 sec	30	3
Back		Back Extensions - Hyperextensions	60 sec	25	1

Saturday

Back, Biceps, Forearms, Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Reverse Grip Bent Over Row	60 sec	12	3
Back		One-Arm Dumbell Row	60 sec	10	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	10	3
Back		Pullups	60 sec	10	3
Biceps		Barbell Curl	60 sec	10	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	10	3
Biceps		Incline Dumbbell Curl	60 sec	10	3
Biceps		Cable Preacher Curl	60 sec	10	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	15	3
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	15	3
Abs		Hanging Leg Raise	60 sec	25	4
Abs		Roman chair situp	60 sec	100	1
Abs		Seated twist	60 sec	100	1
Back		Back Extensions - Hyperextensions	60 sec	25	1

Disclaimer

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