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

Svend Press

30 sec

Barbell Incline Bench Press

60 sec

Dumbbell Incline Bench Press

60 sec

Leverage Incline Chest Press

60 sec

Cable Crossover Ladder

15 sec

Cable Crunch Rotation

30 sec

Triceps

Cable Tricep Pushdown (V-Bar)

30 sec

Preacher Barbell Overhand Wrist Curl

15 sec

Preacher Barbell Underhand Wrist Curl

60 sec

Incline Svend Press

30 sec

Machine Seated Calf Raise

30 sec

Machine Calf Raise

30 sec

Precor Wacky Wobler

60 min

Day 2

BACK AND CALVES

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Sumo Deadlift

180 sec

Glutes

Barbell Hip Thrust

60 sec

Cable Trak Row

15 sec

Neutral Grip Wide Pulldown

15 sec

Machine Reverse Lat Pulldown (Close Grip)

30 sec

EZ Bar Curl

15 sec

Barbell Reverse Curl

30 sec

Summit Atlantis Seated Calf Raise

15 sec

Machine Calf Raise

30 sec

Precor Wacky Wobler

60 min

Day 2

BACK AND CALVES

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

180 sec

T Bar Row

60 sec

Barbell Romanian Deadlift

30 sec

Cable Lat Pulldown (Wide Grip)

30 sec

EZ Bar Curl

15 sec

Barbell Reverse Curl

30 sec

Summit Atlantis Seated Calf Raise

15 sec

Machine Calf Raise

30 sec

Precor Wacky Wobler

60 min

Day 2

Workout Day #10

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

180 sec

Barbell Stiff-Leg Deadlift

30 sec

Machine Reverse T Bar Row

30 sec

Cable Overhead Curl

30 sec

Barbell Reverse Curl

30 sec

Precor Wacky Wobler

30 min

Day 3

SHOULDER & ABS

Muscle

Exercise Name

Timer

Reps

Sets

Track

Shoulders

Barbell Seated Press

60 sec

Swiss Bench Press - Wide Grip

60 sec

Cable Lower Chest Raise

60 sec

Svend Press

30 sec

Triceps

Cable Rope Overhead Tricep Extension

30 sec

Cable Crunch Rotation

30 sec

Barbell Preacher Curl (Overhand)

15 sec

Barbell Wrist Curl (Palms Up)

60 sec

Precor Wacky Wobler

60 min

Day 4

LEGS

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

120 sec

Glutes

Machine Single-Leg Press

30 sec

Machine Calf Raise

60 sec

Summit Atlantis Seated Calf Raise

60 sec

Hack Squat

30 sec

Machine Seated Leg Curl

30 sec

Machine Leg Extension

30 sec

Machine Hip Adduction

60 sec

Machine Hip Abduction

60 sec

Precor Wacky Wobler

30 min

Day 5

UPPER BODY & ABS

Muscle

Exercise Name

Timer

Reps

Sets

Track

Svend Press

30 sec

Barbell Bench Press

60 sec

Cable Mid Chest Crossover

60 sec

Machine Bench Press

60 sec

Machine Fly

30 sec

EZ Bar Preacher Curl

15 sec

Barbell Reverse Curl

15 sec

Cable Crunch

30 sec

Triceps

Cable Tricep Pushdown (Rope)

30 sec

Precor Wacky Wobler

30 min

Day 6

REST

Muscle

Exercise Name

Timer

Reps

Sets

Track

Low Grip Trap Bar Deadlift

30 sec

T Bar Row

30 sec

Barbell Wrist Curl (Posterior)

30 sec

Cable Rotational Crunch (Kneeling)

30 sec

Ab Roller on Half Ball

30 sec

Precor Wacky Wobler

30 min

Day 8

[2023-09-21] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

60 sec

Safety Bar Squat

60 sec

Safety Bar Squat

60 sec

Machine Leg Extension

60 sec

Machine Leg Curl (Prone)

60 sec

Machine Hip Adduction

60 sec

Machine Hip Abduction

60 sec

Machine Calf Raise

60 sec

Machine Calf Raise

60 sec

Summit Seated Calf Raise

60 sec

Day 9

Workout Day #9

Muscle

Exercise Name

Timer

Reps

Sets

Track

Svend Press

30 sec

Barbell Bench Press

30 sec

Cable Incline Fly

30 sec

Dumbbell Fly

30 sec

Day 10

Workout Day #10

Muscle

Exercise Name

Timer

Reps

Sets

Track