Total: 7 days

Day 1

Day 1

Day 1

Day 1

Day 2

Day 3

Day 3

Jefit Inc

Routine Builder

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Routine description

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5 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

Set

Weight (lbs)

Reps

Rest

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

Set

Weight (lbs)

Reps

Rest

Cable Seated Row Demonstration

Cable Seated Row

Set

Weight (lbs)

Reps

Rest

EZ Bar Curl Demonstration

EZ Bar Curl

Set

Weight (lbs)

Reps

Rest

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

Set

Weight (lbs)

Reps

Rest

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5 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

Set

Weight (lbs)

Reps

Rest

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

Set

Weight (lbs)

Reps

Rest

Barbell Seated Press Demonstration

Barbell Seated Press

Set

Weight (lbs)

Reps

Rest

Dip Demonstration

Dip

Set

Weight (lbs)

Reps

Rest

Hanging Knee Raise Demonstration

Hanging Knee Raise

Set

Reps

Rest

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6 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

Set

Weight (lbs)

Reps

Rest

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

Set

Weight (lbs)

Reps

Rest

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

Set

Weight (lbs)

Reps

Rest

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

Set

Weight (lbs)

Reps

Rest

Machine Bench Press Demonstration

Machine Bench Press

Set

Weight (lbs)

Reps

Rest

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

Set

Weight (lbs)

Reps

Rest

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6 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

Set

Weight (lbs)

Reps

Rest

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

Set

Weight (lbs)

Reps

Rest

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

Set

Weight (lbs)

Reps

Rest

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

Set

Weight (lbs)

Reps

Rest

Machine Bench Press Demonstration

Machine Bench Press

Set

Weight (lbs)

Reps

Rest

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

Set

Weight (lbs)

Reps

Rest

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5 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

Set

Weight (lbs)

Reps

Rest

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

Set

Weight (lbs)

Reps

Rest

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

Set

Weight (lbs)

Reps

Rest

Barbell Shrug Demonstration

Barbell Shrug

Set

Weight (lbs)

Reps

Rest

Barbell Curl Demonstration

Barbell Curl

Set

Weight (lbs)

Reps

Rest

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4 exercises

Barbell Squat Demonstration

Barbell Squat

Set

Weight (lbs)

Reps

Rest

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

Set

Weight (lbs)

Reps

Rest

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

Set

Weight (lbs)

Reps

Rest

Machine Calf Press Demonstration

Machine Calf Press

Set

Weight (lbs)

Reps

Rest

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8 exercises

Barbell Squat Demonstration

Barbell Squat

Set

Weight (lbs)

Reps

Rest

Machine Leg Press Demonstration

Machine Leg Press

Set

Weight (lbs)

Reps

Rest

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

Set

Weight (lbs)

Reps

Rest

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

Set

Weight (lbs)

Reps

Rest

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

Set

Weight (lbs)

Reps

Rest

Machine Seated Single-Leg Calf Raise Demonstration

Machine Seated Single-Leg Calf Raise

Set

Weight (lbs)

Reps

Rest

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

Set

Weight (lbs)

Reps

Rest

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

Set

Reps

Rest

Add exercises from the library

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All Exercises

Cable Lat Pulldown (Wide Grip)

Back

Cable Lat Pulldown (Wide Grip) Demonstration
Barbell Bench Press

Chest

Barbell Bench Press Demonstration
Dumbbell Lateral Raise

Shoulders

Dumbbell Lateral Raise Demonstration
Machine Leg Extension

Upper Legs

Machine Leg Extension Demonstration
Dumbbell Incline Bench Press

Chest

Dumbbell Incline Bench Press Demonstration
Cable Seated Row

Back

Cable Seated Row Demonstration
Cable Tricep Pushdown (Rope)

Triceps

Cable Tricep Pushdown (Rope) Demonstration
Machine Fly

Chest

Machine Fly Demonstration
Machine Leg Press

Upper Legs

Machine Leg Press Demonstration
Dumbbell Seated Shoulder Press

Shoulders

Dumbbell Seated Shoulder Press Demonstration
Barbell Squat

Upper Legs

Barbell Squat Demonstration
Dumbbell Bench Press

Chest

Dumbbell Bench Press Demonstration
Walking

Cardio

Walking Demonstration
Machine Seated Leg Curl

Upper Legs

Machine Seated Leg Curl Demonstration
Dumbbell Alternating Bicep Curl

Biceps

Dumbbell Alternating Bicep Curl Demonstration
Dumbbell One-Arm Row

Back

Dumbbell One-Arm Row Demonstration
Barbell Incline Bench Press

Chest

Barbell Incline Bench Press Demonstration
Pull-Up

Back

Pull-Up Demonstration
Machine Leg Curl (Prone)

Upper Legs

Machine Leg Curl (Prone) Demonstration
Machine Shoulder Press

Shoulders

Machine Shoulder Press Demonstration
Cable Rope Face Pull

Back

Cable Rope Face Pull Demonstration
Barbell Curl

Biceps

Barbell Curl Demonstration
Barbell Deadlift

Back

Barbell Deadlift Demonstration
Barbell Bent-Over Row

Back

Barbell Bent-Over Row Demonstration
Cable Tricep Pushdown (V-Bar)

Triceps

Cable Tricep Pushdown (V-Bar) Demonstration
Machine Hip Abduction

Glutes

Machine Hip Abduction Demonstration
Cable Rope Overhead Tricep Extension

Triceps

Cable Rope Overhead Tricep Extension Demonstration
Dumbbell Alternating Hammer Curl

Biceps

Dumbbell Alternating Hammer Curl Demonstration
Dip

Triceps

Dip Demonstration
Machine Reverse Fly

Shoulders

Machine Reverse Fly Demonstration
Machine Bench Press

Chest

Machine Bench Press Demonstration
Dumbbell Incline Curl

Biceps

Dumbbell Incline Curl Demonstration
Cable Lateral Raise

Shoulders

Cable Lateral Raise Demonstration
Machine Hip Adduction

Upper Legs

Machine Hip Adduction Demonstration
Machine Seated Row

Back

Machine Seated Row Demonstration
Dumbbell Fly

Chest

Dumbbell Fly Demonstration
Barbell Romanian Deadlift

Upper Legs

Barbell Romanian Deadlift Demonstration
Running

Cardio

Running Demonstration
Dumbbell Hammer Curl

Forearms

Dumbbell Hammer Curl Demonstration
Plank

Abs

Plank Demonstration
Machine Ab Crunch

Abs

Machine Ab Crunch Demonstration
Barbell Hip Thrust

Glutes

Barbell Hip Thrust Demonstration
Push-Up

Chest

Push-Up Demonstration
Machine Seated Calf Raise

Lower Legs

Machine Seated Calf Raise Demonstration
Dumbbell Tricep Extension

Triceps

Dumbbell Tricep Extension Demonstration
Dumbbell Shoulder Shrug

Back

Dumbbell Shoulder Shrug Demonstration
Cable Bicep Curl

Biceps

Cable Bicep Curl Demonstration
Machine Calf Raise

Lower Legs

Machine Calf Raise Demonstration
Preacher Curl Machine

Biceps

Preacher Curl Machine Demonstration
Back Hyperextension

Back

Back Hyperextension Demonstration