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

Walking

90 min

Machine Single-Leg Press

120 sec

10,6,4,6

Machine Leg Extension

120 sec

10,6,4,6

Machine Seated Leg Curl

120 sec

10,6,4,6

Machine Seated Calf Raise

120 sec

10,6,4,6

Calf Press On Leg Press

120 sec

10,6,4,6

Abs

Cable Wood Chop

90 sec

Abs

Decline Bench Rotational Sit-Up

90 sec

Tuesday

Chest Mass + Bicep

Muscle

Exercise Name

Timer

Reps

Sets

Cable Mid Chest Crossover

60 sec

Cable Lower Chest Raise

60 sec

Barbell Bench Press

60 sec

Barbell Incline Bench Press

60 sec

Biceps

Preacher Curl Machine

120 sec

10,6,4,6

Biceps

Dumbbell Alternating Hammer Curl

60 sec

Treadmill Running

90 min

Wednesday

Back & Shoulders Mass

Muscle

Exercise Name

Timer

Reps

Sets

Shoulders

Machine Reverse Fly

60 sec

Back

Machine Reverse T Bar Row

90 sec

Back

Cable Lat Pulldown (Wide Grip)

60 sec

Back

Barbell Deadlift

60 sec

Shoulders

Dumbbell Lateral Raise

60 sec

Shoulders

Machine Shoulder Press

60 sec

Treadmill Running

90 min

Friday

Legs Mass + Forearms

Muscle

Exercise Name

Timer

Reps

Sets

Walking

60 min

Barbell Squat

90 sec

Glutes

Barbell Hip Thrust

60 sec

Machine Hip Abduction

60 sec

Machine Hip Adduction

60 sec

Machine Calf Raise

90 sec

Calf Press On Leg Press

60 sec

Forearms

Cable Behind the Back Wrist Curl

90 sec

Forearms

Dumbbell Seated Wrist Curl (Palms Down)

90 sec

Machine Leg Extension

90 sec

Saturday

Chest Strength + Tricep

Muscle

Exercise Name

Timer

Reps

Sets

Machine Fly

120 sec

10,6,4,6

Dumbbell Incline Bench Press

120 sec

10,6,4,6

Machine Bench Press

120 sec

10,6,4,6

Machine One-Arm Chest Squeeze

60 sec

Triceps

Cable Tricep Pushdown (Rope)

60 sec

Triceps

Dumbbell One-Arm Tricep Kickback

60 sec