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

Barbell Incline Bench Press

120 sec

Dumbbell Fly

120 sec

Dumbbell Fly

10 sec

Barbell Incline Bench Press

180 sec

Cable Pullover (Supine)

10 sec

Cable Front Lat Pulldown (Close Grip)

180 sec

Barbell Deadlift

150 sec

Day 1

Heavy Duty HIT - 1c

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Incline Bench Press

150 sec

Dumbbell Fly

120 sec

Dumbbell Fly

10 sec

Dumbbell Incline Bench Press

150 sec

Cable Seated Row

150 sec

Cable Straight Arm Pushdown

10 sec

Cable Seated Row

180 sec

Barbell Sumo Deadlift

80 sec

Day 2

Heavy Duty HIT - 2a

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell 1/2 Squat

60 sec

Machine Leg Extension

60 sec

Machine Leg Extension

10 sec

Barbell 1/2 Squat

180 sec

Lower Legs

Barbell Calf Raise

60 sec

Band pull apart - red

150 sec

Day 2

Heavy Duty HIT - 2b

Muscle

Exercise Name

Timer

Reps

Sets

Track

World's Greatest Stretch

60 sec

Bodyweight Lunge

60 sec

Prisoner Squat

60 sec

Plank

60 sec

Barbell Bulgarian Split Squat

150 sec

Barbell Single-Leg Squat

150 sec

Barbell Bulgarian Split Squat

150 sec

Barbell Single-Leg Squat

150 sec

Barbell Romanian Deadlift

150 sec

Lower Legs

Dumbbell Single-Leg Calf Raise

150 sec

Elbow eccentric rehab

150 sec

Day 2

Heavy Duty HIT - 2c

Muscle

Exercise Name

Timer

Reps

Sets

Track

World's Greatest Stretch

60 sec

Bodyweight Lunge

60 sec

Leg Raise

60 sec

Plank

60 sec

Prisoner Squat

60 sec

Barbell 1/2 Squat

60 sec

Elevated knee drives

150 sec

Elevated knee drives

10 sec

Barbell 1/2 Squat

180 sec

Lower Legs

Cable Calf Raise

150 sec

Band pull apart - red

150 sec

Day 3

Heavy Duty HIT - 3a

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Lateral Raise

240 sec

Dumbbell Bent-Over Reverse Fly

240 sec

EZ Bar Curl

150 sec

Triceps

Cable Tricep Pushdown (Rope)

10 sec

Triceps

Dip

150 sec

Day 3

Heavy Duty HIT - 3b

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Lateral Raise

240 sec

Dumbbell Bent-Over Reverse Fly

240 sec

EZ Bar Curl

150 sec

Triceps

Dumbbell One-Arm Tricep Extension

150 sec

Forearms

wrist eccentric rehab

150 sec

Elbow eccentric rehab

150 sec

Day 4

Left quad & band pullaparts

Muscle

Exercise Name

Timer

Reps

Sets

Track

Side Plank

150 sec

Elbow eccentric rehab

30 sec

Plank

150 sec

Box Jump Multiple Response

150 sec

Band pull apart - red

30 sec

Copenhagen Adduction

30 sec

Quad ISO hold

160 sec

Day 1

Heavy Duty HIT - 1a

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dynamic Chest Stretch

30 sec

Kneeling Lat Stretch

20 sec

Standing Pelvic Tilt

20 sec

Barbell Incline Bench Press

120 sec

Dumbbell Fly

120 sec

Dumbbell Fly

10 sec

Barbell Incline Bench Press

180 sec

Cable Pullover (Supine)

10 sec

Cable Front Lat Pulldown (Close Grip)

180 sec

Barbell Sumo Deadlift

80 sec

Barbell Deadlift

150 sec

Day 1

Heavy Duty HIT - 1b

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

150 sec

Dumbbell Fly

120 sec

Dumbbell Fly

10 sec

Barbell Bench Press

150 sec

Cable Seated Row

150 sec

Cable Straight Arm Pushdown

10 sec

Cable Seated Row

180 sec

Barbell Sumo Deadlift

80 sec

Day 8

Grip ISO hold

Muscle

Exercise Name

Timer

Reps

Sets

Track

Forearms

Grip ISO hold

150 sec