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KAYLAJAMES2
Current Routine
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anytime fit routine
Information
Frequency :
7 days / week
Day Type :
Numerical
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Day 1
Glutes
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Sumo Deadlift
120 sec
10
5
Upper Legs
Barbell Bulgarian Split Squat
120 sec
10
6
Back
Barbell Good Morning
120 sec
10
4
Glutes
Glute Drive Machine
120 sec
10
5
Upper Legs
Thigh Abductor
120 sec
10
5
Glutes
Machine Glute Kickback
120 sec
10
6
Glutes
Cable Pull Through
120 sec
10
4
Lower Legs
Cable Single Leg Kickback
120 sec
10
6
Cardio
Elliptical Training
120 min
-
-
Day 2
Pull
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Deadlift
120 sec
10
5
Back
Barbell Bent-Over Row
120 sec
10
5
Back
Wide Grip Lat Pulldown
120 sec
10
5
Back
Cable Seated Row
120 sec
10
4
Biceps
Dumbbell Alternating Bicep Curl
120 sec
10
5
Shoulders
Dumbbell Bent-Over Raise
120 sec
10
5
Biceps
EZ Bar Curl
120 sec
10
3
Biceps
double bicep cable curl
0 sec
10
4
Shoulders
Cable Reverse Fly
120 sec
10
4
Shoulders
Machine Reverse Flyes
120 sec
10
4
Biceps
Hoist Machine Bicep Curl
120 sec
10
5
Back
Hoist Mid Row Machine
120 sec
10
4
Back
Machine Seated Row
120 sec
10
4
Shoulders
Cable Rope Face Pull
120 sec
10
4
Cardio
Elliptical Training
120 min
-
-
Day 3
Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Glutes
machine hip thrust
120 sec
10
4
Upper Legs
Barbell Squat
120 sec
10
8
Back
Barbell Stiff-Leg Deadlift
120 sec
10
5
Upper Legs
Leg Press
120 sec
10
4
Upper Legs
Seated Leg Curl
120 sec
10
6
Upper Legs
Machine Hip Adduction
120 sec
10
5
Upper Legs
Machine Hip Abduction
120 sec
10
5
Upper Legs
Leg Extension
120 sec
10
5
Upper Legs
Hack Squat
120 sec
10
5
Lower Legs
Machine Seated Calf Raise
120 sec
10
3
Abs
Machine Ab Crunch
120 sec
10
11
Abs
Plank
120 sec
-
5
Abs
Hanging Leg Raise
120 sec
10
4
Glutes
Cable Leg Kickback
120 sec
10
6
Glutes
Cable Hip Abduction
120 sec
10
4
Upper Legs
Cable Hip Adductors
120 sec
10
4
Cardio
Elliptical Training
120 min
-
-
Day 4
Push
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
120 sec
10
5
Chest
Swiss Bar Bench Press
120 sec
10
8
Shoulders
Dumbbell Shoulder Press
120 sec
10
5
Shoulders
Barbell Military Press
120 sec
10
8
Triceps
Cable Rope Tricep Pushdown
120 sec
10
6
Shoulders
Cable Rope Face Pull
120 sec
10
6
Triceps
Cable Tricep Pushdown
120 sec
10
5
Shoulders
Cable Upright Row
120 sec
10
5
Shoulders
Cable One-Arm Lateral Raise
60 sec
10
6
Chest
Cable Cross-Over
120 sec
10
5
Chest
Machine Fly
120 sec
10
4
Shoulders
Dumbbell Lateral Raise
60 sec
10
4
Triceps
Dumbbell Tricep Extension
120 sec
10
4
Cardio
Elliptical Training
120 min
-
-
Day 6
cardio
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Elliptical Training
120 min
-
-
Cardio
Adaptive Motion Trainer
120 min
-
-
Biceps
Dumbbell Alternating Bicep Curl
120 sec
10
3
Abs
Parallel Bar Leg Raise
120 sec
10
3
Abs
Cable Standing Crunch
120 sec
10
3
Day 7
full body
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
120 sec
10
4
Back
Barbell Sumo Deadlift
120 sec
10
3
Abs
Hip Thrust
120 sec
10
3
Shoulders
Dumbbell Shoulder Press
120 sec
10
4
Back
Cable V Bar Pulldown
120 sec
10
4
Triceps
Cable Rope Triceps Pushdown
120 sec
10
3
Biceps
EZ Bar Curl
120 sec
10
3
Shoulders
Dumbbell Lateral Raise
120 sec
10
3
Day 9
Biceps & Triceps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
Dumbbell Concentration Curl
120 sec
10
6
Biceps
EZ Bar Curl
120 sec
10
3
Biceps
Barbell Preacher Curl
120 sec
10
4
Triceps
Cable Tricep Pushdown
120 sec
10
4
Biceps
double bicep cable curl
120 sec
10
4
Triceps
Tricep Press Machine
120 sec
10
4
Triceps
Machine Tricep Extension
120 sec
10
4
Biceps
Dumbbell Alternating Bicep Curl
120 sec
10
4
Triceps
Cable Rope Overhead Tricep Extension
120 sec
10
4
Triceps
Dumbbell Standing Triceps Extension
120 sec
10
3
Cardio
Elliptical Training
120 min
-
-
Abs
Cable Standing Crunch
60 sec
20
4