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

Ab Crunch Machine

90 sec

Hanging Leg Raise

90 sec

Decline Bench Leg Raise

90 sec

ab roller

90 sec

Cable Crunch

90 sec

Cable Wood Chops

90 sec

Decline Crunch

90 sec

Weight Plate Russian Twist

90 sec

Parallel Bar Leg Raise

90 sec

Day 1

chest and back phase 1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Machine Fly

45 sec

wide grip pull up

90 sec

Barbell Incline Bench Press

90 sec

super wide pull up

90 sec

parallel grip pull up

90 sec

Cable Upper Chest Crossovers

45 sec

underhand pull up

90 sec

Dumbbell Straight Arm Pullover

90 sec

Barbell Bent Over Row

90 sec

Cable High Cross Over

45 sec

Cable Mid Chest Crossovers

90 sec

Dumbbell One Arm Row

90 sec

Cable Seated Row

90 sec

Dip

90 sec

Dumbbell Bent Over Reverse Fly

90 sec

Machine Reverse Flyes

90 sec

Dumbbell Incline Bench Press

90 sec

Leverage Incline Chest Press

90 sec

Wide Grip Lat Pulldown

90 sec

Day 2

legs phase 1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

90 sec

Barbell Stiff-Legged Deadlift

90 sec

Barbell Standing Calf Raise

90 sec

Leg Press

90 sec

Dumbbell Walking Lunges

90 sec

Leg Extensions

90 sec

glute ham raise

90 sec

Seated Calf Raise

90 sec

Lying Leg Curls

90 sec

Barbell Lunge

90 sec

Barbell Front Squat

90 sec

Day 3

delts traps arms phase 1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Reverse Flyes

90 sec

Dumbbell Shoulder Press

90 sec

Barbell Curl

90 sec

Dumbbell Incline Two Arm Extension

90 sec

Dumbbell One Arm Side Lateral Raise

90 sec

Dumbbell Incline Curl

90 sec

EZ Bar Decline Close Grip Skull Crusher

90 sec

Dumbbell Arnold Press

90 sec

Dumbbell Shoulder Shrug

90 sec

Dumbbell Incline Hammer Curls

90 sec

Cable Rope Face Pull

90 sec

Barbell Up Right Row

90 sec

Cable Rope Triceps Pushdown

90 sec

Cable Standing Biceps Curl

90 sec

Cable Triceps Pushdown

90 sec

Cable One Arm Lateral Raise

90 sec

Cable Reverse Grip Triceps Pushdown

90 sec

Dumbbell Front Raise

90 sec

Cable Reverse Grip Curls

90 sec

Preacher Curl Machine

90 sec

Day 4

chest and back phase 2

Muscle

Exercise Name

Timer

Reps

Sets

Track

Machine Fly

90 sec

wide grip pull up

90 sec

underhand pull up

90 sec

Dumbbell Incline Bench Press

90 sec

parallel grip pull up

90 sec

Dumbbell Bench Press

90 sec

Leverage Incline Chest Press

90 sec

Leverage Machine Iso Row

90 sec

Barbell Bent Over Two Arm Row

90 sec

Leverage Machine High Row

90 sec

Cable Straight Arm Push Down

90 sec

Cable Lower Chest Raise

90 sec

super wide pull up

90 sec

Barbell Reverse Grip Bent Over Row

90 sec

Dumbbell One Arm Row

90 sec

Cable Seated Row

90 sec

Day 5

legs phase 2

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Front Squat

90 sec

Barbell Standing Calf Raise

90 sec

Barbell Deadlift

90 sec

Seated Calf Raise

90 sec

Front Step Up

90 sec

Leg Press

90 sec

Lying Leg Curls

90 sec

glute ham raise

90 sec

Hack Squat

90 sec

Day 6

delts traps arms phase 2

Muscle

Exercise Name

Timer

Reps

Sets

Track

Machine Reverse Flyes

90 sec

Barbell Standing Military Press

90 sec

Preacher Curl Machine

90 sec

Dumbbell Arnold Press

90 sec

Dumbbell Incline Hammer Curls

90 sec

Dumbbell Incline Curl

90 sec

EZ Bar Decline Close Grip Skull Crusher

90 sec

Barbell Shrug

90 sec

Cable One Arm Tricep Extension

90 sec

Barbell Up Right Row

90 sec

Barbell Front Raise

90 sec

Weighted Tricep Dips

90 sec

Forearms

Barbell EZ Bar Reverse Grip Curl

90 sec

Cable Rope Face Pull

90 sec

Cable One Arm Lateral Raise

90 sec

Cable Rope Triceps Pushdown

90 sec

Cable Reverse Grip Triceps Pushdown

90 sec

Barbell Curl

90 sec

Dumbbell Reverse Flyes

90 sec