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

Barbell Bench Press

90 sec

Dumbbell Bench Press

30 sec

Cable Seated Row

30 sec

Barbell Bent-Over Row

30 sec

Barbell Deadlift

90 sec

Dumbbell Pullover

65 sec

Cable Lat Pulldown (Wide Grip)

30 sec

Dumbbell One-Arm Row

30 sec

Machine Fly

30 sec

Machine Landmine Row (Reverse Grip)

30 sec

Machine Reverse Fly

30 sec

Dumbbell Reverse Fly

30 sec

Day 3

Legs/glutes

Muscle

Exercise Name

Timer

Reps

Sets

Track

Landmine squat

30 sec

Barbell Squat

90 sec

Machine Leg Press

30 sec

Barbell Bulgarian Split Squat

30 sec

Dumbbell Step-Up

30 sec

weighted sumo squats

30 sec

Machine Leg Extension

30 sec

Machine Leg Curl (Prone)

65 sec

Lower Legs

Dumbbell Calf Raise

65 sec

Barbell Stiff-Leg Deadlift

90 sec

Barbell Hip Thrust

30 sec

banded kickback

30 sec

Back Hyperextension

30 sec

Abs

Crunch

65 sec

Cardio

Walking

30 min

Barbell Deadlift

30 sec

Barbell Romanian Deadlift

30 sec

Machine Hip Abduction

30 sec

Machine Hip Adduction

30 sec

Day 5

Bi/Tri/For

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Curl

30 sec

Cable Tricep Pushdown (Rope)

30 sec

Bench Dip

30 sec

Dumbbell Hammer Curl (Cross Body)

30 sec

Dumbbell Bicep Curl (Reverse Grip)

30 sec

Dumbbell One-Arm Tricep Extension

30 sec

Dumbbell One-Arm Tricep Kickback

30 sec

Dumbbell Alternating Bicep Curl

30 sec

EZ Bar Curl

30 sec

Dumbbell Concentration Curl

30 sec

Dumbbell Bicep Curl (Reverse Grip)

30 sec

Dumbbell Bicep Curl

30 sec

Dumbbell Wrist Curl (Palms Down)

30 sec

Dumbbell Wrist Curl (Palms Up)

30 sec

Dumbbell Tricep Extension

30 sec

Abs

Crunch

30 sec

Day 7

Shoulders only

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Rope Face Pull

30 sec

Barbell Push Press

90 sec

Dumbbell Cuban Press

30 sec

Dumbbell Arnold Press

30 sec

Dumbbell Seated Shoulder Press

30 sec

Dumbbell Bent-Over Reverse Fly

30 sec

Dumbbell Lateral Raise

30 sec

Barbell Upright Row

30 sec

Dumbbell One-Arm Front Raise

30 sec

Dumbbell Upright Row

30 sec

Rear Delt Kick Backs

30 sec

SINGLE-ARM LANDMINE SHOULDER PRESS

30 sec

Weight Plate Front Raise

30 sec

Dumbbell Around the World

30 sec

Day 8

legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Hip Thrust

30 sec

sumo squat

30 sec

Machine Leg Press

30 sec

Lower Legs

Calf Press On Leg Press

30 sec

Barbell Deadlift

30 sec

Dumbbell Step-Up

30 sec

Back Hyperextension

30 sec

Machine Hip Abduction

30 sec

Machine Hip Adduction

30 sec

Machine Seated Leg Curl

30 sec

Smith Machine Bulgarian Split Squat

30 sec

Machine Seated Leg Curl

30 sec

Day 9

Glute Focused

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Hip Thrust

30 sec

Day 10

another shoulder

Muscle

Exercise Name

Timer

Reps

Sets

Track

Seated Lateral to frontal raises

30 sec

Seated Bent over rear delts

30 sec

Dumbbell Around the World

30 sec

Dumbbell Front Raise

30 sec

Weight Plate Front Raise

30 sec