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

Weight Plate Front Raise

65 sec

Dumbbell Shoulder Press

65 sec

Dumbbell Lateral Raise

65 sec

Dumbbell Front Raise

65 sec

Barbell Up Right Row

45 sec

Barbell Standing Military Press

120 sec

Dumbbell Shoulder Shrug

65 sec

Machine Shoulder Press

65 sec

Machine Reverse Flyes

65 sec

Machine Deltoid Raise

65 sec

Cable Rope Face Pull

65 sec

Cable Incline Pullover

65 sec

Barbell Shrug

45 sec

Cable Crunch

50 sec

Hanging Leg Raise

50 sec

Dumbbell Side Bend

50 sec

Preacher Curl Machine

45 sec

Dip

45 sec

Treadmill Running

10 min

Day 2

Bicep Builder

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Alternate Bicep Curl

30 sec

Cable One Arm Tricep Extension

60 sec

Cable Rope Hammer Curls

45 sec

Triceps Pushdown V Bar

45 sec

Cable Reverse Grip Triceps Pushdown

60 sec

Bench Dip

45 sec

Cable Lying Bicep Curl

45 sec

Cable Drag Curl

45 sec

Barbell Curl

45 sec

Cable One Arm High Curl

45 sec

Dumbbell Standing One-Arm Curl Over Incline Bench

45 sec

Cable Standing Triceps Extension

45 sec

Dumbbell Incline Bench Curl

45 sec

Cable Reverse Grip Curls

45 sec

Cable Standing One Arm Bicep Curl

45 sec

EZ Bar Standing French Press

60 sec

Cable Overhead Curl

45 sec

Dip

45 sec

Bicep Curl Machine

45 sec

Forearms

Barbell Seated Palms Up Wrist Curl

45 sec

Forearms

Barbell Behind The Back Wrist Curl

45 sec

Barbell Standing Overhead Triceps Extension

45 sec

Weight Plate Decline Crunch

45 sec

Weighted Hanging Knee Raise

45 sec

Roman Chair Twisting Knee Raise

45 sec

Barbell Ab Rollout on Knees

45 sec

Seated Calf Raise

45 sec

Treadmill Running

45 min

Day 3

Chest Ripper

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dip

45 sec

Deep Push Up

30 sec

Dumbbell Bench Press

90 sec

Dumbbell Incline Bench Press

70 sec

Dumbbell Bent Arm Pullover

90 sec

Leverage Incline Chest Press

90 sec

Butterfly

70 sec

Barbell Bench Press

90 sec

Leverage Decline Chest Press

90 sec

Machine Inner Chest Press

90 sec

Cable Cross Over

90 sec

Cable Incline Fly

45 sec

Cable Lower Chest Raise

90 sec

Dip Machine

90 sec

Dumbbell Palms In Bench Press

45 sec

Cable Crunch

90 sec

Ab Crunch Machine

45 sec

Dumbbell Side Bend

90 sec

Reverse Crunch

90 sec

Preacher Curl Machine

60 sec

Treadmill Running

10 min

Plank

45 sec

Step Machine

45 min

Indoor Cycling

45 min

Step Machine

45 min

Day 5

Back Killer

Muscle

Exercise Name

Timer

Reps

Sets

Track

Smith Machine Bent Over Row

70 sec

Barbell Reverse Grip Bent Over Row

70 sec

Barbell Deadlift

60 sec

T Bar Row

60 sec

Cable V Bar Pull Down

60 sec

Cable Standing Row

60 sec

Cable Underhand Pull Down

70 sec

Cable One Arm Seated Row

60 sec

Dumbbell One Arm Row

60 sec

Dip

45 sec

Cable One Arm Lat Pulldown

45 sec

Cable Seated Row

60 sec

Wide Grip Lat Pulldown

60 sec

Hyperextensions - Back Extensions

45 sec

Cable Crunch

45 sec

Seated Calf Raise

45 sec

Ab Crunch Machine

45 sec

Exercise Ball Crunch

45 sec

Dumbbell One Arm Preacher Curl

45 sec

Stationary Bike

45 min

Day 6

Limp Home

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Lunges

90 sec

Leg Extensions

60 sec

Leg Press

75 sec

Leg Extensions

75 sec

Lying Leg Curls

75 sec

Standing Calf Raises

75 sec

Seated Leg Curl

75 sec

Thigh Adductor

50 sec

Thigh Abductor

50 sec

Leg Press Machine With Narrow Stance

75 sec

Seated Calf Raise

75 sec

Cable Crunch

75 sec

Dumbbell Side Bend

75 sec

Ab Crunch Machine

75 sec

Dip

75 sec

Preacher Curl Machine

75 sec

Day 4

upper body

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull Ups

60 sec

Barbell Bench Press

75 sec

T Bar Row

65 sec

Dumbbell Standing Press

60 sec

Seated Machine Row

60 sec

Dumbbell Lateral Raise

60 sec

Barbell Curl

75 sec

Dumbbell Shoulder Shrug

55 sec