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

We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Deltstruction

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced

Tags :

Description

Getting bigger Delts!!

Monday

Day 1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

60 sec

8

4

Progress Chart

Smith Machine Bench Press

60 sec

8

4

Progress Chart

Barbell Incline Bench Press

75 sec

12

3

Progress Chart

Smith Machine Decline Bench Press

75 sec

12

3

Progress Chart

Dumbbell Shoulder Press

60 sec

20

4

Progress Chart

Dumbbell Shoulder Shrug

60 sec

20

4

Progress Chart

Hex Bar Shoulder Shrug

60 sec

20

2

Progress Chart

Face-Pull

60 sec

20

4

Progress Chart

Weight Plate Shrug

60 sec

20

2

Progress Chart

Pull Ups

60 sec

8

4

Progress Chart

Cable Rope Face Pull

75 sec

12

3

Progress Chart

Dumbbell Fly

60 sec

8

4

Progress Chart

Press & Fly Combo

60 sec

6

4

Progress Chart

Cable Rope High Pulley Overhead Tricep Extension

75 sec

20

2

Progress Chart

Cable Rope Triceps Pushdown

60 sec

20

2

Progress Chart

Knee Hip Raise On Parallel Bars

60 sec

8

3

Progress Chart

Weight Plate Front Raise

60 sec

20

2

Progress Chart

Push Up

60 sec

100

1

Progress Chart

Tuesday

Day 2

Muscle

Exercise Name

Timer

Reps

Sets

Track

Smith Machine Squat

60 sec

5

4

Progress Chart

Barbell Squat

60 sec

5

4

Progress Chart

Hex Bar Deadlift

60 sec

5

2

Progress Chart

Barbell Deadlift

60 sec

5

2

Progress Chart

Dumbbell Walking Lunges

60 sec

8

4

Progress Chart

Smith Machine Shrug

60 sec

20

2

Progress Chart

Barbell Shrug

75 sec

20

2

Progress Chart

Hex Bar Shoulder Shrug

75 sec

20

2

Progress Chart

Dumbbell Lying Rear Delt Row

60 sec

17

3

Progress Chart

Wide Grip Lat Pulldown

60 sec

20

4

Progress Chart

Barbell Curl

60 sec

100

1

Progress Chart

Knee Hip Raise On Parallel Bars

60 sec

8

3

Progress Chart

Barbell Ab Rollout on Knees

60 sec

8

3

Progress Chart

Dumbbell Bicep Curl Lunge with Bowling Motion

60 sec

8

3

Progress Chart

Plank

60 sec

-

3

Progress Chart

Ab Roller

60 sec

8

3

Progress Chart

Leg Press

60 sec

8

3

Progress Chart

Wednesday

Wednesday Tri & Bi

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dip

75 sec

12

3

Progress Chart

Dumbbell Alternating Hammer Curl

75 sec

12

3

Progress Chart

Dumbbell Alternating Bicep Curl

75 sec

12

3

Progress Chart

Dumbbell Tricep Extension (Supine)

75 sec

12

3

Progress Chart

Cable Rope Hammer Curl

75 sec

12

3

Progress Chart

Dumbbell Seated One-Arm Tricep Extension

75 sec

12

3

Progress Chart

Barbell Bicep Curl (Wide Grip)

75 sec

12

3

Progress Chart

Cable Tricep Pushdown

75 sec

12

3

Progress Chart

Cable Tricep Pushdown (Reverse Grip)

75 sec

12

3

Progress Chart

Thursday

Day 4

Muscle

Exercise Name

Timer

Reps

Sets

Track

Smith Machine Overhead Shoulder Press

60 sec

5

3

Progress Chart

Barbell Shoulder Press

60 sec

5

2

Progress Chart

Barbell Seated Press

75 sec

5

2

Progress Chart

Push Up

60 sec

20

4

Progress Chart

Dumbbell Seated Bent Over Reverse Fly

60 sec

10

3

Progress Chart

Dumbbell External Rotation

60 sec

10

3

Progress Chart

Dumbbell Seated Side Lateral Raise

60 sec

10

3

Progress Chart

Dumbbell Seated Front Raise

60 sec

10

3

Progress Chart

Cable Seated Row

60 sec

20

9

Progress Chart

Cable Wood Chops

60 sec

8

3

Progress Chart

Knee Hip Raise On Parallel Bars

60 sec

8

3

Progress Chart

Friday

Day 5

Muscle

Exercise Name

Timer

Reps

Sets

Track

Smith Machine Deadlift

60 sec

3

2

Progress Chart

Barbell Deadlift

60 sec

3

3

Progress Chart

Hex Bar Deadlift

75 sec

3

3

Progress Chart

Barbell Romanian Deadlift

60 sec

20

4

Progress Chart

Lying Leg Curls

60 sec

20

4

Progress Chart

Weight Plate Shrugs

75 sec

12

3

Progress Chart

Hex Bar Shoulder Shrug

60 sec

20

2

Progress Chart

Dumbbell Shoulder Shrug

60 sec

20

2

Progress Chart

Pull Ups

60 sec

5

4

Progress Chart

Back Extension on Exercise Ball

60 sec

20

3

Progress Chart

Dumbbell Lying Rear Lateral Raise

60 sec

100

1

Progress Chart

Leg Extension

75 sec

17

3

Progress Chart

Knee Hip Raise On Parallel Bars

60 sec

8

3

Progress Chart

Hyperextensions - Back Extensions

60 sec

8

3

Progress Chart

Seated Leg Curl

60 sec

8

3

Progress Chart