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

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Information

Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner

Tags :

Description

Vary change exercises each week.first set 20reps warm up set 2 weight that you can do 12 ish reps set 3 weight that can do 6-8 reps to failure

Day 1

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Upper Legs

Machine Leg Curl (Prone)

15 sec

Upper Legs

Barbell Hack Squat

15 sec

Lower Legs

smithmachine standing calf raise

15 sec

Day 2

Shoulders and Back

Muscle

Exercise Name

Timer

Reps

Sets

Track

Shoulders

Dumbbell Seated Shoulder Press

15 sec

Shoulders

Dumbbell Seated Side Lateral Raise

15 sec

Shoulders

Dumbbell Reverse Fly

15 sec

Back

Barbell Shrug

15 sec

Back

Cable Lat Pulldown (Wide Grip)

15 sec

Back

Cable V Bar Pulldown

15 sec

Day 3

Chest Arms and Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Chest

Smith Machine Incline Bench Press

90 sec

Chest

Cable Cross-Over

15 sec

Biceps

Dumbbell Alternating Incline Curl

15 sec

Triceps

Dumbbell Tricep Kickback

15 sec

Abs

Air Bike

0 sec