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

Barbell Squat

35 sec

Leg Press

35 sec

Leg Extensions

50 sec

Smith Machine Squat

35 sec

Sissy Squat

50 sec

Thigh Abductor

35 sec

Tuesday

Back Traps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Machine Lat Pull Down

40 sec

Close Grip Front Lat Pulldown

40 sec

Reverse Grip Lat Pull Down

45 sec

Leverage Machine Iso Row

40 sec

Dumbbell Incline Bench Two Arm Row

40 sec

lying cable shrug

40 sec

Dumbbell Shoulder Shrug

40 sec

Wednesday

chest and shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Incline Bench Press

40 sec

Dumbbell Decline Fly

40 sec

Barbell Decline Bench Press

40 sec

Barbell Bench Press

40 sec

Cable Seated Shoulder Press

40 sec

Dumbbell Front Raise

50 sec

Dumbbell Lateral Raise

45 sec

Dumbbell Alternate Reverse Fly on Incline Bench

45 sec

Dumbbell Seated Side Lateral Raise

50 sec

Thursday

biceps triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Seated Curl

50 sec

Dumbbell Hammer Curls

50 sec

Dumbbell Standing Triceps Extension

50 sec

Cable One Arm Tricep Extension

50 sec

Cable Reverse Grip Curls

50 sec

EZ Bar Decline Close Grip Skull Crusher

50 sec

Friday

Glutes Hamstrings

Muscle

Exercise Name

Timer

Reps

Sets

Track

sumo squat

45 sec

Lying Leg Curls

45 sec

Seated Leg Curl

60 sec

Single Leg Curl

45 sec

Leg Press with Wide Stance

45 sec

Barbell Hip Thrust

45 sec

Saturday

abs and calves

Muscle

Exercise Name

Timer

Reps

Sets

Track

Decline Crunch

40 sec

Hanging Leg Raise

40 sec

Decline Bench Cable Crunch

40 sec

Standing Calf Raises

40 sec

Seated One Leg Calf Raise

40 sec

Calf Press On Leg Press

40 sec

Sunday

functional day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Kettlebell Thruster

40 sec

Kettlebell One Arm Snatch

40 sec

wall balls

40 sec

Barbell Clean

40 sec

ANY

abs calves rear delts

Muscle

Exercise Name

Timer

Reps

Sets

Track

Seated Calf Raise

40 sec

Standing Calf Raises

40 sec

bent over bench rear flys

40 sec

Machine Reverse Flyes

40 sec

Cable Crunch

40 sec

Barbell Ab Rollout on Knees

40 sec

suitcase carry

40 sec

ANY

armZzz

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Curl

40 sec

Preacher Curl Machine

40 sec

Dumbbell Alternate Hammer Curl

40 sec

Cable Standing Biceps Curl

40 sec

Dumbbell Standing Triceps Extension

40 sec

Cable Rope Triceps Pushdown

40 sec

EZ Bar Incline Triceps Extension

40 sec

Close Hand Pushup

40 sec

ANY

back and biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull Ups

40 sec

Wide Grip Lat Pulldown

40 sec

Reverse Grip Machine Lat Pull Down

40 sec

chest supported tow

40 sec

Barbell Shrug

40 sec

Dumbbell Alternate Hammer Curl

40 sec

Cable Rope Hammer Curls

40 sec

ANY

back bicep

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull Ups

40 sec

Barbell Bent Over Row

40 sec

Cable Seated Row

40 sec

Wide Grip Lat Pulldown

40 sec

Dumbbell Incline Curl

40 sec

Dumbbell Spider Curl

40 sec

ANY

back biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Bent Over Row

40 sec

Cable Seated Row

40 sec

EZ Bar Curl

40 sec

Cable Rope Hammer Curls

40 sec

ANY

back trap biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

40 sec

Machine Lat Pull Down

40 sec

Wide Grip Pulldown Behind The Neck

40 sec

Barbell Bent Over Row

40 sec

Dumbbell Incline Bench Two Arm Row

40 sec

Cable Rope Face Pull

40 sec

Dumbbell Shoulder Shrug

40 sec

ANY

bench chest and shoulsers

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

40 sec

Dumbbell Incline Bench Press

40 sec

Cable Shoulder Press

40 sec

Cable Cross Over

40 sec

Dip

40 sec

Dumbbell Seated Side Lateral Raise

40 sec

Dumbbell Lying Rear Lateral Raise

40 sec

ANY

bench chest shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

40 sec

Barbell Standing Military Press

40 sec

Dumbbell Incline Bench Press

40 sec

Barbell Up Right Row

40 sec

Machine Decline Chest Press

40 sec

Cable Cross Over

40 sec

Cable Lateral Raise

40 sec

Dumbbell Front Two Raise

40 sec

ANY

biceps triceps arms!

Muscle

Exercise Name

Timer

Reps

Sets

Track

Preacher Curl Machine

40 sec

Barbell Curl

40 sec

Dumbbell Seated Hammer Curl

40 sec

Barbell Preacher Curl

40 sec

Cable Triceps Pushdown

40 sec

Dumbbell Seated Triceps Press

40 sec

Dumbbell Tricep Kickback

40 sec

EZ Bar Triceps Extension

40 sec

ANY

chest and shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Machine Incline Chest Press

40 sec

Barbell Bench Press

40 sec

Machine Decline Chest Press

40 sec

Cable Shoulder Press

40 sec

Dumbbell Front Two Raise

40 sec

Dumbbell Seated Side Lateral Raise

40 sec

Cable Rope Triceps Pushdown

40 sec

Dumbbell Seated Triceps Press

40 sec

Cable Rope Triceps Pushdown

40 sec

ANY

chest bicep

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

40 sec

Barbell Incline Bench Press

40 sec

Dumbbell Incline Bench Press

40 sec

Machine Fly

40 sec

Barbell Curl

40 sec

Dumbbell Hammer Curls

40 sec

ANY

chest shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

40 sec

Dumbbell Incline Bench Press

40 sec

supinated incline press

40 sec

Cable Shoulder Press

40 sec

Dumbbell Front Raise

40 sec

Dumbbell Shoulder Press

40 sec

Dumbbell Lateral Raise

40 sec

Machine Reverse Flyes

40 sec

ANY

chest shoulders triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

40 sec

Dumbbell Incline Bench Press

40 sec

barbell z press

40 sec

Cable Mid Chest Crossovers

40 sec

Dip

40 sec

Dumbbell Seated Side Lateral Raise

40 sec

ANY

chest triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Close Grip Bench Press

40 sec

incline weights together press

40 sec

Dumbbell Incline Fly

40 sec

Dumbbell Bench Press

40 sec

EZ Bar Decline Close Grip Skull Crusher

40 sec

Dumbbell Standing Triceps Extension

40 sec

Cable Rope Triceps Pushdown

40 sec

ANY

deadlift

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

40 sec

Barbell Bent Over Row

40 sec

ANY

deadlift

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull Ups

40 sec

Dumbbell One Arm Row

40 sec

Cable Rope Seated Row

40 sec

Wide Grip Lat Pulldown

40 sec

straight arm pull

40 sec

Hyperextensions - Back Extensions

40 sec

Barbell Shrug

40 sec

ANY

deadlift and back

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

40 sec

Pull Ups

40 sec

Barbell Shrug

40 sec

ANY

deadlift back traps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull Ups

40 sec

Wide Grip Lat Pulldown

40 sec

straight arm pull

40 sec

Dumbbell Incline Bench Two Arm Row

40 sec

Cable Shrug

40 sec

Preacher Curl Machine

40 sec

Dumbbell Concentration Curls

40 sec

ANY

deaslift

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

40 sec

Machine Lat Pull Down

40 sec

Barbell Bent Over Row

40 sec

Dumbbell Incline Bench Two Arm Row

40 sec

Cable Rope Face Pull

40 sec

Chin Up

40 sec

ANY

legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

40 sec

Barbell Stiff-Legged Deadlift

40 sec

Barbell Hip Thrust

40 sec

Seated Calf Raise

40 sec

ANY

legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

40 sec

Barbell Sumo Deadlift

40 sec

Barbell Hip Thrust

40 sec

bulgarian split squat

40 sec

ANY

legs squat

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Hip Thrust

40 sec

Barbell Squat

40 sec

bulgarian split squat

40 sec

Barbell Stiff-Legged Deadlift

40 sec

Single Leg Curl

40 sec

Leg Extensions

40 sec

ANY

legs traps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Front Squat

40 sec

Leg Press

40 sec

Dumbbell Walking Lunges

40 sec

Lying Leg Curls

40 sec

Dumbbell Shoulder Shrug

40 sec

ANY

legs with squat

Muscle

Exercise Name

Timer

Reps

Sets

Track

Kettlebell Goblet Squat

40 sec

Barbell Side Split Squat

40 sec

Hack Squat

40 sec

Lying Leg Curls

40 sec

Barbell Hip Thrust

40 sec

Standing Calf Raises

40 sec

ANY

seated calf raise

Muscle

Exercise Name

Timer

Reps

Sets

Track

Seated Calf Raise

40 sec

Seated Calf Raise

40 sec

Calf Press On Leg Press

40 sec

Hanging Leg Raise

40 sec

Barbell Ab Rollout on Knees

40 sec

suitcase carry

40 sec

ANY

shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Arnold Press

40 sec

half kneeling shoulder press

40 sec

Dumbbell Bent Over Delt Raise

40 sec

Dumbbell Lateral Raise

40 sec

cable upright row

40 sec

Dumbbell Front Raise

40 sec

Machine Reverse Flyes

40 sec

Cable One Arm Tricep Pushdown

40 sec

ANY

shoulders chest traps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

40 sec

Machine Fly

40 sec

Dip

40 sec

barbell z press

40 sec

Dumbbell Seated Side Lateral Raise

40 sec

Dumbbell Lying Rear Delt Raise

40 sec

Weight Plate Front Raise

40 sec

ANY

shoulders chest triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Incline Fly

40 sec

Dumbbell Bench Press

40 sec

barbell z press

40 sec

Dumbbell Seated Shoulder Press on Exercise Ball

40 sec

bent over bench rear flys

40 sec

Triceps Pushdown V Bar

40 sec

Dip

40 sec

ANY

squat with legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Walking Lunges

40 sec

Hack Squat

40 sec

Dumbbell Step Ups

40 sec

Lying Leg Curls

40 sec

ANY

trap bar deadlifts

Muscle

Exercise Name

Timer

Reps

Sets

Track

trap bar deadlift

40 sec

Smith Machine Single Leg Split Squat

40 sec

Kettlebell Goblet Squat

40 sec

Barbell Hip Thrust

40 sec

Lying Leg Curls

40 sec

Hack Squat

40 sec

ANY

triceps core

Muscle

Exercise Name

Timer

Reps

Sets

Track

Hanging Leg Raise

40 sec

Barbell Ab Rollout on Knees

40 sec

Cable Crunch

40 sec

Triceps Pushdown V Bar

40 sec

suitcase carry

40 sec

ANY

triceps shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Lateral Raise

40 sec

Barbell Shoulder Press

40 sec

Cable Up Right Row

40 sec

Machine Reverse Flyes

40 sec

Cable Triceps Pushdown

40 sec

Barbell Reverse Grip Skullcrusher

40 sec

Dumbbell Tricep Kickback

40 sec