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

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My First Routine

Shared By : yngcubb

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 0 / 115

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Description

Monday

Full Body

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Back		One-Arm Dumbell Row	60 sec	10	3
Triceps		Tricep Dumbbell Kickback	60 sec	10	3
Chest		Dumbbell Bench Press	60 sec	10	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	10	3
Shoulders		Machine Shoulder Press	60 sec	10	3
Chest		Bench Press Machine	60 sec	10	3
Chest		Machine Incline Chest Press	60 sec	10	3
Biceps		Preacher Curl Machine	60 sec	10	3
Upper Legs		Lying Machine Squat	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Abs		Ab Crunch Machine	60 sec	10	3
Lower Legs		Seated Calf Raise	60 sec	10	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	8	3

Tuesday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A

Wednesday

Full Body

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Triceps		Machine Triceps Extension	60 sec	10	3
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Back		One-Arm Dumbell Row	60 sec	10	3
Chest		Dumbbell Bench Press	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	10	3
Biceps		Dumbbell Bicep Curl	60 sec	10	3
Shoulders		Machine Shoulder Press	60 sec	10	3
Chest		Bench Press Machine	60 sec	10	3
Chest		Machine Incline Chest Press	60 sec	10	3
Biceps		Preacher Curl Machine	60 sec	10	3
Upper Legs		Lying Machine Squat	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	10	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	10	3
Shoulders		Machine Shoulder Press	60 sec	10	3

Thursday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A

Friday

Full Body

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Back		One-Arm Dumbell Row	60 sec	10	3
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Shoulders		Dumbbell Arnold Press	60 sec	10	3
Biceps		Dumbbell Bicep Curl	60 sec	10	3
Chest		Dumbbell Fly	60 sec	10	3
Triceps		Machine Triceps Extension	60 sec	10	3
Shoulders		Machine Shoulder Press	60 sec	10	3
Chest		Bench Press Machine	60 sec	10	3
Biceps		Preacher Curl Machine	60 sec	10	3
Upper Legs		Lying Machine Squat	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	10	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	10	3

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