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DANNYT_79
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Kraft-Hypertrophie natural
Information
Frequency :
7 days / week
Day Type :
Day of the Week
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Monday
Oberkörper Day 1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Triceps
Dehnen
120 sec
-
3
Chest
Barbell Bench Press
20 sec
10
6
Back
Machine Lat Pulldown
150 sec
12
4
Chest
Dumbbell Incline Bench Press
135 sec
10
6
Back
Cable Seated Row
150 sec
8
6
Triceps
Reverse grip cable Trizeps
10 sec
12
3
Biceps
Dumbbell Bicep Curl
150 sec
12
3
Abs
Leg Raise
120 sec
12
3
Tuesday
Unterkörper Day 1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
squats v2 - special barbell ATX
150 sec
6
6
Upper Legs
Machine Leg Curl (Prone)
150 sec
12
6
Upper Legs
Machine Hip Adduction
5 sec
12
3
Upper Legs
Machine Hip Abduction
120 sec
12
3
Lower Legs
Machine Calf Raise
150 sec
12
4
Lower Legs
Machine Seated Calf Raise
120 sec
12
4
Thursday
Cardio Day (Alternative to LegDay)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Elliptical Training
35 min
-
-
Shoulders
Machine Shoulder Press
150 sec
12
4
Shoulders
Dumbbell Lateral Raise
180 sec
12
3
Lower Legs
Dumbbell Standing Calf Raise
180 sec
12
3
Abs
Jab&Cross Situps
180 sec
12
3
Cardio
Treadmill Running
120 min
-
-
Prone Leg Curls
180 sec
12
3
Leg Extensions
180 sec
12
3
Standing Calf Raises
120 sec
12
4
Thursday
Oberkörper Day 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Decline Bench Press
150 sec
12
5
Chest
Barbell Incline Bench Press
15 sec
10
5
Back
Machine Lat Pulldown
150 sec
12
5
Back
Pull-Up
150 sec
12
5
Back
Cable V Bar Pulldown
150 sec
12
6
Chest
Cable Inner Chest Press
15 sec
12
6
Back
Leverage Machine Iso Row
150 sec
6
6
Back
Cable Seated Row
150 sec
12
6
Triceps
Reverse grip cable Trizeps
5 sec
12
3
Biceps
Dumbbell Bicep Curl
150 sec
12
3
Biceps
EZ Bar Curl
150 sec
12
3
Abs
Jab&Cross Situps
120 sec
12
3
Friday
Unterkörper Day 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Clean Deadlift
150 sec
12
6
Upper Legs
Leg Extension special 1
120 sec
15
6
Upper Legs
Machine Seated Leg Curl
120 sec
12
6
Shoulders
Dumbbell Lateral Raise
120 sec
12
4
Lower Legs
Machine Calf Raise
150 sec
12
4
Abs
Sit-Up
150 sec
12
2
Back
Reha Back exercise 1 (Plank Combi)
5 sec
-
2
Back
Reha Back Exercise 2 (reverse push ups)
120 sec
12
2
Abs
Leg Raise
150 sec
12
3
ANY
Deload Training
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Deadlift
180 sec
12
3
Barbell Squat
120 sec
8
3
Barbell Bench Press
20 sec
8
3
Pull Ups
180 sec
12
3
Standing Calf Raises
120 sec
12
3
Chest
Cable Inner Chest Press
120 sec
12
3
Cable Seated Row
120 sec
12
3
Back
Barbell Bent-Over Row
120 sec
12
3
Abs
Leg Raise
120 sec
12
3
Cardio
Elliptical Training
120 min
-
-
ANY
Full Body Day 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
180 sec
12
3
Back
Wide Grip Lat Pulldown
180 sec
12
3
Chest
Cable Inner Chest Press
180 sec
12
3
Back
seated rows with two Single handles
180 sec
12
3
Upper Legs
Lying Leg Curls
180 sec
12
3
Lower Legs
Calf Press On Leg Press
180 sec
12
3
Triceps
Cable Reverse Grip Triceps Pushdown
180 sec
12
3