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

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gain muscle and get shredded

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner

Tags :

Description

overall physique improvement

Day 1

chest triceps shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull Ups

40 sec

14

4

Progress Chart

Dumbbell Lateral Raise

40 sec

14

4

Progress Chart

Dumbbell Front Raise

40 sec

14

4

Progress Chart

Machine Fly

55 sec

14

4

Progress Chart

Cable Triceps Pushdown

40 sec

14

4

Progress Chart

Bench Press Machine

40 sec

14

4

Progress Chart

Leverage Incline Chest Press

40 sec

14

4

Progress Chart

Machine Triceps Extension

40 sec

14

4

Progress Chart

Machine Shoulder Press

40 sec

14

4

Progress Chart

Day 2

legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Leg Extensions

40 sec

14

4

Progress Chart

Hip Adduction

40 sec

14

4

Progress Chart

Hip abduction

40 sec

14

4

Progress Chart

Kneeling Leg Curl

40 sec

14

4

Progress Chart

Smith Machine Squat

40 sec

14

4

Progress Chart

Leg Press

40 sec

14

4

Progress Chart

Seated Leg Curl

40 sec

14

4

Progress Chart

Dumbbell Pile Squat

40 sec

14

4

Progress Chart

Prone Leg Curls

40 sec

14

4

Progress Chart

Leg Press Machine

40 sec

14

4

Progress Chart

Ab Crunch Machine

40 sec

14

4

Progress Chart

Day 3

back and biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Push Up

40 sec

14

4

Progress Chart

Wide Grip Lat Pulldown

40 sec

14

4

Progress Chart

Dumbbell Alternate Bicep Curl

40 sec

14

4

Progress Chart

Wide Grip Pulldown Behind The Neck

40 sec

14

4

Progress Chart

Dumbbell Alternate Hammer Curl

40 sec

14

4

Progress Chart

Dumbbell One Arm Row

40 sec

14

4

Progress Chart

Close Grip Front Lat Pulldown

40 sec

14

4

Progress Chart

Bicep Curl Machine

40 sec

14

4

Progress Chart

Cable Underhand Pull Down

40 sec

14

4

Progress Chart

Preacher Curl Machine

40 sec

14

4

Progress Chart

Cable Standing Biceps Curl

40 sec

14

4

Progress Chart

Superman

40 sec

-

4

Progress Chart

Hyperextensions With No Bench

40 sec

14

4

Progress Chart

Machine Triceps Extension

40 sec

14

4

Progress Chart

Machine Shoulder Press

40 sec

14

4

Progress Chart

Machine Assisted Pull Up

40 sec

14

4

Progress Chart

Day 5

glutes

Muscle

Exercise Name

Timer

Reps

Sets

Track

Kneeling Leg Curl

40 sec

14

4

Progress Chart

Barbell Deadlift

40 sec

14

4

Progress Chart

Barbell Hip Thrust

40 sec

14

4

Progress Chart

Kettlebell Goblet Squat

40 sec

14

4

Progress Chart

Day 6

legs body weight

Muscle

Exercise Name

Timer

Reps

Sets

Track

Bridge

40 sec

-

4

Progress Chart

Dumbbell Step Ups

40 sec

14

4

Progress Chart

Freehand Jump Squat

40 sec

14

4

Progress Chart

Dumbbell Squat

40 sec

14

4

Progress Chart

Dumbbell Seated Calf Raise

40 sec

14

4

Progress Chart

Bodyweight Step Up

40 sec

14

4

Progress Chart

Single Leg Glute Bridge

40 sec

14

4

Progress Chart

Standing Adduction

40 sec

-

4

Progress Chart

Leg Extensions

40 sec

14

4

Progress Chart