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

Barbell Bench Press

300 sec

Dumbbell Incline Bench Press

60 sec

Dumbbell Decline Bench Press

60 sec

Dumbbell Bench Press

30 sec

landmine chest press

60 sec

Cable High Cross Over

300 sec

Cable Rope Triceps Pushdown

60 sec

Hanging Knee Raise

60 sec

Dumbbell Reverse Bench Press

60 sec

Barbell Close Grip Bench Press

60 sec

Dumbbell Seated Triceps Press

60 sec

Hanging Leg Raise

60 sec

kneeling ab wheel rollouts

60 sec

Weight Plate Russian Twist

60 sec

Flat Bench Lying Leg Raise

60 sec

Alternate Heel Touchers

60 sec

Thread the needle side plank

60 sec

Plank

60 sec

Dumbbell Wood Chops

60 sec

Cable Rope High Pulley Overhead Tricep Extension

60 sec

Cable Rope Lying on Floor Tricep Extension

60 sec

Cable Rope Face Pull

60 sec

Wednesday

back biceps calves

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

90 sec

Barbell Bent Over Row

60 sec

Barbell Bent Over Two Arm Row

60 sec

Pull Ups

60 sec

Cable Underhand Pull Down

300 sec

Wide Grip Lat Pulldown

60 sec

Cable Rope Lat Pull Down

60 sec

Cable Rope Seated Row

60 sec

Cable Rope Crossover Seated Row

60 sec

Dumbbell One Arm Row

60 sec

Dumbbell Bent Arm Pullover

60 sec

Dumbbell Spider Curl

300 sec

Barbell Reverse Curl

60 sec

Dumbbell Alternate Incline Curl

60 sec

Barbell Curl

60 sec

Dumbbell Alternate Incline Hammer Curl

60 sec

Dumbbell alternate incline reverse curl

60 sec

Dumbbell One Arm Zottman Preacher Curl

30 sec

Cable Rope Face Pull

60 sec

Thursday

shoulder traps abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Shoulder Press

60 sec

Dumbbell Arnold Press

60 sec

Cheat delt raise

60 sec

Dumbbell Lateral Raise

60 sec

Cable Rope Rear Delt Row

300 sec

Cable Rope Face Pull

60 sec

Dumbbell Seated Bent Over Reverse Fly

60 sec

Barbell Standing Front Raise Over Head

60 sec

Barbell Shrug

60 sec

Dumbbell Shoulder Shrug

60 sec

Dumbbell Bent Over Delt Raise

30 sec

Hanging Leg Raise

60 sec

Hanging Knee Raise

60 sec

kneeling ab wheel rollouts

60 sec

Weight Plate Russian Twist

60 sec

Flat Bench Lying Leg Raise

60 sec

Alternate Heel Touchers

60 sec

Standing barbell twist

60 sec

Thread the needle side plank

60 sec

Dumbbell Wood Chops

60 sec

Cable Internal Rotation

60 sec

Cable External Rotation

60 sec

Friday

legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

60 sec

Barbell Lunge

60 sec

Sprinter Lunge

90 sec

Barbell Romanian Deadlift

60 sec

Lying Leg Curls

60 sec

Lower Legs

Barbell Standing Calf Raise

60 sec

Lower Legs

Dumbbell Seated One Leg Calf Raise

30 sec

Two handed hang

30 sec

ANY

[2023-08-21] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

300 sec

Cable Rope Face Pull

300 sec

Cable Rope Deltoid Row

300 sec

ANY

[2023-08-30] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

300 sec

Cable Rope Face Pull

300 sec

Cable Pull Through

300 sec

ANY

[2023-09-01] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

landmine chest press

300 sec

Cable Rope Deltoid Row

300 sec

Parallel Bar Hip Raise

300 sec

ANY

[2023-09-05] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

300 sec

Cable Lat Pulldown (Wide Grip)

300 sec

Parallel Bar Hip Raise

300 sec

ANY

[2023-09-07] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

300 sec

Cable Rope Face Pull

300 sec

floor windshield wipers

300 sec

ANY

[2023-09-08] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

landmine chest press

300 sec

Dumbbell Pullover

300 sec

Bench Leg Raise (Supine)

300 sec

ANY

[2023-09-11] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

landmine chest press

300 sec

Cable Rope Face Pull

300 sec

ANY

[2023-09-12] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Seated Arnold Press

300 sec

Cable Lat Pulldown (Wide Grip)

300 sec

kneeling ab wheel rollouts

300 sec

ANY

[2023-09-15] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

landmine chest press

300 sec

Cable Lat Pulldown (Wide Grip)

300 sec

kneeling ab wheel rollouts

300 sec

ANY

[2023-10-02] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

landmine chest press

300 sec

Barbell Bench Press

300 sec

Cable Lat Pulldown (Wide Grip)

300 sec

ANY

[2023-10-03] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Rope Face Pull

300 sec

kneeling ab wheel rollouts

300 sec

ANY

[2023-10-09] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

300 sec

Dumbbell Pullover

300 sec

kneeling ab wheel rollouts

300 sec

Parallel Bar Hip Raise

300 sec

ANY

[2023-10-12] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

kneeling ab wheel rollouts

300 sec

Parallel Bar Hip Raise

300 sec

Cable Rope Face Pull

300 sec

ANY

[2023-10-15] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

300 sec

Dumbbell Pullover

300 sec

Cable Rope Face Pull

300 sec

ANY

[2023-10-16] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Pullover

300 sec

Barbell Military Press (Seated)

300 sec

Cable Pull Through

300 sec

ANY

[2023-10-17] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Alternating Bicep Curl

300 sec

ANY

[2023-10-17] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Tricep Pushdown (Rope)

300 sec

Cable Grip Lat Pulldown (Narrow Grip)

300 sec

Kettlebell Goblet Squat

300 sec

ANY

[2023-10-18] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

300 sec

Cable Seated Row

300 sec

Bridge

300 sec

ANY

[2023-10-19] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

kneeling ab wheel rollouts

300 sec

floor windshield wipers

300 sec

Two handed hang

300 sec

ANY

[2023-11-06] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

300 sec

Cable Rope Face Pull

300 sec

Cable Grip Lat Pulldown (Narrow Grip)

300 sec

ANY

[2023-11-07] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Tricep Pushdown (Rope)

300 sec

Kettlebell Goblet Squat

300 sec

Bridge

300 sec

ANY

[2023-11-08] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Military Press (Seated)

90 sec

Cable Seated Row

90 sec

Two handed hang

90 sec

ANY

[2023-11-09] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

90 sec

Cable Tricep Pushdown (Rope)

90 sec

Bridge

90 sec

ANY

[2024-03-23] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

90 sec

Kettlebell Goblet Squat

90 sec

ANY

[2024-03-25] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Kettlebell Goblet Squat

90 sec

Bodyweight Lunge

90 sec

Bodyweight Rear Lunge

90 sec

ANY

[2024-04-01] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

90 sec

Cable Rope Face Pull

90 sec

Barbell Military Press (Seated)

90 sec

ANY

[2024-04-08] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

90 sec

Cable Lat Pulldown (Wide Grip)

90 sec

Kettlebell Goblet Squat

90 sec

ANY

[2024-04-09] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

kneeling ab wheel rollouts

90 sec

Bridge

90 sec

Dumbbell Hammer Curl

90 sec

ANY

[2024-04-25] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

kneeling ab wheel rollouts

90 sec

ANY

back n core

ANY

grip stuff while working

Muscle

Exercise Name

Timer

Reps

Sets

Track

Two handed hang

30 sec

GM finger tip pinch

30 sec

GM power grip

30 sec

marcy wrist curl overhand

30 sec

marcy wrist curl underhand

30 sec

rubber band extensor

30 sec

ANY

skip jacks

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cardio

Skip jack 30s intervals

20 min

ANY

Stretching

Muscle

Exercise Name

Timer

Reps

Sets

Track

Stretch Chest pec major

30 sec

Stretch Chest pec minor

30 sec

Stretch Delt Front

30 sec

Stretch Delt mid

30 sec

Shoulder Stretch

30 sec

Tricep Stretch

30 sec

Standing Biceps Stretch

30 sec

Quad Stretch

30 sec