Current Workout Routine | JEFIT - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Best Workout Tracker

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charithranasinghe

Charles Callender

split

Information

Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced

Tags :

Description

Day 1

chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

90 sec

8

3

Progress Chart

Barbell Incline Bench Press

90 sec

8

3

Progress Chart

Barbell Decline Bench Press

90 sec

8

3

Progress Chart

Dumbbell Bench Press

90 sec

8

3

Progress Chart

Dumbbell Incline Bench Press

90 sec

8

3

Progress Chart

Cable Inner Chest Press

90 sec

12

3

Progress Chart

Barbell One Arm Floor Press

90 sec

8

3

Progress Chart

Hanging Leg Raise

90 sec

12

3

Progress Chart

Plank

90 sec

-

3

Progress Chart

Cable Wood Chops

90 sec

20

3

Progress Chart

Dumbbell Side Bend

90 sec

20

3

Progress Chart

Day 2

back

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

90 sec

8

3

Progress Chart

Barbell Bent Over Row

90 sec

8

2

Progress Chart

Barbell Reverse Grip Bent Over Row

90 sec

8

2

Progress Chart

Dumbbell One Arm Row

90 sec

12

3

Progress Chart

Barbell Good Morning

90 sec

8

3

Progress Chart

Cable Straight Arm Push Down

90 sec

12

3

Progress Chart

Wide Grip Lat Pulldown

90 sec

8

3

Progress Chart

Hanging Leg Raise

90 sec

12

3

Progress Chart

Plank

90 sec

-

3

Progress Chart

Cable Wood Chops

90 sec

20

3

Progress Chart

Dumbbell Side Bend

90 sec

20

3

Progress Chart

Day 3

biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Curl

90 sec

8

3

Progress Chart

Dumbbell Alternate Hammer Curl

90 sec

8

3

Progress Chart

Dumbbell Bicep Curl

90 sec

18

3

Progress Chart

Dumbbell Incline Curl

90 sec

8

3

Progress Chart

Cable Overhead Curl

90 sec

12

3

Progress Chart

Barbell Preacher Curl

90 sec

8

3

Progress Chart

EZ Bar Curl

90 sec

8

3

Progress Chart

Hanging Leg Raise

90 sec

12

3

Progress Chart

Plank

90 sec

-

3

Progress Chart

Cable Wood Chops

90 sec

12

3

Progress Chart

Dumbbell Side Bend

90 sec

12

3

Progress Chart

Day 4

shoulder

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Shoulder Press

90 sec

12

3

Progress Chart

Dumbbell Shoulder Press

90 sec

12

3

Progress Chart

Barbell Shrug

90 sec

12

3

Progress Chart

Dumbbell Shoulder Shrug

90 sec

12

3

Progress Chart

Cable Standing Deltoid Raise

90 sec

12

3

Progress Chart

Cable One Arm Lateral Raise

90 sec

12

3

Progress Chart

Cable Rope Rear Delt Row

90 sec

12

3

Progress Chart

Hanging Leg Raise

90 sec

12

3

Progress Chart

Plank

90 sec

-

3

Progress Chart

Cable Wood Chops

90 sec

12

3

Progress Chart

Dumbbell Side Bend

90 sec

12

3

Progress Chart

Day 5

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

90 sec

12

3

Progress Chart

Leg Press

90 sec

12

3

Progress Chart

Dumbbell Split Jump

90 sec

12

3

Progress Chart

Seated Calf Raise

90 sec

12

3

Progress Chart

Leg Extensions

90 sec

12

3

Progress Chart

Lying Leg Curls

90 sec

12

3

Progress Chart

Smith Machine One Leg Calf Raise

90 sec

12

3

Progress Chart

Hanging Leg Raise

90 sec

12

3

Progress Chart

Plank

90 sec

-

3

Progress Chart

Cable Wood Chops

90 sec

12

3

Progress Chart

Dumbbell Side Bend

90 sec

12

3

Progress Chart

Day 6

triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Close Grip Bench Press

90 sec

12

3

Progress Chart

Barbell Lying Triceps Extension

90 sec

12

3

Progress Chart

Cable Triceps Pushdown

90 sec

12

3

Progress Chart

Cable Rope Triceps Pushdown

90 sec

12

3

Progress Chart

Dip

90 sec

12

3

Progress Chart

Dumbbell Tricep Kickback

90 sec

12

3

Progress Chart

Dumbbell Seated Triceps Press

90 sec

12

3

Progress Chart

Hanging Leg Raise

90 sec

12

3

Progress Chart

Plank

90 sec

-

3

Progress Chart

Dumbbell Side Bend

90 sec

12

3

Progress Chart

Cable Wood Chops

90 sec

12

3

Progress Chart