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

Leg Press

60 sec

Wide Grip Lat Pulldown

60 sec

Machine Fly

60 sec

Cable Rope Triceps Pushdown

60 sec

Preacher Curl Machine

60 sec

Machine Ab Crunch

60 sec

Dumbbell Alternating Hammer Curl

60 sec

Dumbbell Alternating Bicep Curl

60 sec

Dumbbell Lateral Raise

60 sec

Dumbbell Concentration Curl

60 sec

Bench Press Machine

60 sec

Cable Lateral Raise

60 sec

Dumbbell Shoulder Shrug

60 sec

Machine Leg Extension

60 sec

Cable Rope Tricep Pushdown

60 sec

Machine Shoulder Press

60 sec

Cable Rope Face Pull

60 sec

Day 2

Tuesday AM

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cardio

Walking

60 min

Weight Plate Rotation

60 sec

Machine Ab Crunch

60 sec

Leg Extension

60 sec

Dumbbell Alternating Bicep Curl

60 sec

Dumbbell Lateral Raise

60 sec

Dumbbell Alternating Hammer Curl

60 sec

Cable Rope Triceps Pushdown

60 sec

Wide Grip Lat Pulldown

60 sec

Machine Fly

60 sec

Cable Lateral Raise

60 sec

Cable Standing One Arm Bicep Curl

60 sec

Day 8

Workout Day #1 - Chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cardio

Walking

60 min

Machine Bench Press

60 sec

Cable Lat Pulldown (Wide Grip)

60 sec

Cable Tricep Pushdown (Rope)

60 sec

Cable Lateral Raise

60 sec

Preacher Curl Machine

60 sec

Machine Fly

60 sec

Machine Leg Extension

60 sec

Cable Rope Face Pull

60 sec

Machine Shoulder Press

60 sec

Dumbbell Alternating Hammer Curl

60 sec

Dumbbell Shoulder Shrug

60 sec

Smith Machine Bench Press

60 sec

Dumbbell Alternating Bicep Curl

60 sec

Dumbbell Lateral Raise

60 sec

Forearms

Dumbbell Wrist Curl (Palms Up)

60 sec

Dumbbell Concentration Curl

60 sec

Cable Shoulder Extension

60 sec

Dumbbell Incline Curl

60 sec

Barbell Seated Twist

60 sec

Machine Leg Press

60 sec

Weight Plate Rotation

60 sec

Barbell Seated Twist

60 sec

Cable Rope Hammer Curl

60 sec

Machine Hip Abduction

60 sec

Machine Ab Crunch

60 sec

Cable Cross-Over

60 sec

Dumbbell Incline Bench Press

60 sec

Dumbbell Seated Shoulder Press

60 sec

Day 8

Workout Day #2 - Back

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

60 min

Cable Seated Row

60 sec

Machine Fly

60 sec

Preacher Curl Machine

60 sec

Cable Lateral Raise

60 sec

Cable Rope Face Pull

60 sec

Cable Rope Triceps Pushdown

60 sec

Wide Grip Lat Pulldown

60 sec

Machine Shoulder Press

60 sec

Bench Press Machine

60 sec

Dumbbell Alternate Hammer Curl

60 sec

Dumbbell Shoulder Shrug

60 sec

Smith Machine Bent Over Row

90 sec

Dumbbell Alternate Bicep Curl

60 sec

Dumbbell Lateral Raise

60 sec

Ab Crunch Machine

60 sec

Leg Press

60 sec

Close Grip Front Lat Pulldown

60 sec

Cable Seated Crunch

60 sec

Cable Rope High Pulley Overhead Tricep Extension

60 sec

Cable Close Grip Curl

60 sec

Leg Extension

60 sec

Barbell Seated Twist

60 sec

Weight Plate Rotation

60 sec

Dumbbell One-Arm Row

60 sec

Cable Standing One-Arm Bicep Curl

60 sec

Cable Rope Hammer Curl

60 sec

Cable Biceps Curl

60 sec

Cable Cross-Over

60 sec

Cable Rope Hammer Curl

60 sec

Cable Cross-Over

60 sec

Machine Hip Adduction

60 sec

Barbell Squat

60 sec

Day 8

Workout Day #3 - Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

60 min

Machine Shoulder Press

60 sec

Machine Fly

60 sec

Cable Lateral Raise

60 sec

Preacher Curl Machine

60 sec

Cable Rope Triceps Pushdown

60 sec

Cable Lat Pulldown (Wide Grip)

60 sec

Cable Rope Face Pull

60 sec

Leg Extension

60 sec

Machine Bench Press

60 sec

Dumbbell Alternate Hammer Curl

60 sec

Dumbbell Shoulder Shrug

60 sec

Dumbbell Lateral Raise

60 sec

Smith Machine Overhead Shoulder Press

90 sec

Dumbbell Alternate Bicep Curl

60 sec

Dumbbell Shoulder Press

60 sec

Barbell Seated Twist

60 sec

Machine Reverse Flyes

60 sec

Smith Machine Upright Row

60 sec

Smith Machine Shrug

60 sec

Prisoner Squat

60 sec

Dumbbell Concentration Curls

60 sec

Barbell Seated Twist

60 sec

Dumbbell Biceps Curl Reverse

60 sec

Cable Rear Lateral Raise

60 sec

Smith Machine Shrug

60 sec

Weight Plate Rotation

60 sec

Cable Front Raise

60 sec

Cable Rope Hammer Curl

60 sec

Leg Press

60 sec

Cable Cross-Over

60 sec

Machine Hip Abduction

60 sec

Machine Hip Adduction

60 sec

Machine Reverse Fly

60 sec

Machine Ab Crunch

60 sec

Day 8

Workout Day #4 - Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

60 min

Leg Extensions

60 sec

Machine Shoulder Press

60 sec

Machine Bench Press

60 sec

Machine Fly

60 sec

Wide Grip Lat Pulldown

60 sec

Cable Rope Tricep Pushdown

60 sec

Cable Lateral Raise

60 sec

Dumbbell Alternating Hammer Curl

60 sec

Dumbbell Shoulder Shrug

60 sec

Leg Press

60 sec

Cable Rope Face Pull

60 sec

Machine Hip Abduction

60 sec

Machine Hip Adduction

60 sec

Ab Crunch Machine

60 sec

Lying Leg Curls

60 sec

Dumbbell Shoulder Press

60 sec

Prisoner Squat

60 sec

Cable Rope Hammer Curls

60 sec

Dumbbell Lateral Raise

60 sec

Dumbbell Alternate Bicep Curl

60 sec

Cable Rope High Pulley Tricep Extension

60 sec

Cable Front Raise

60 sec

Cable Standing Curl

60 sec

Cable Rope Hammer Curl

60 sec

Seated Twist

60 sec

Preacher Curl Machine

60 sec

Day 8

Workout Day #5 - Arms

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

60 min

Cable Rope Tricep Pushdown

60 sec

Leg Extensions

60 sec

Machine Fly

60 sec

Wide Grip Lat Pulldown

60 sec

Cable Lateral Raise

60 sec

Cable Rope Face Pull

60 sec

Machine Shoulder Press

60 sec

Machine Bench Press

60 sec

Preacher Curl Machine

60 sec

Dumbbell Alternate Hammer Curl

60 sec

Dumbbell Shoulder Shrug

60 sec

Smith Machine Close Grip Bench Press

90 sec

Dumbbell Lateral Raise

60 sec

Dumbbell Alternate Bicep Curl

60 sec

Cable Rope High Pulley Overhead Tricep Extension

60 sec

Dumbbell Alternate Seated Hammer Curl

60 sec

Dumbbell Tricep Kickback

60 sec

Dumbbell Concentration Curls

60 sec

Cable Close Grip Curl

60 sec

Ab Crunch Machine

60 sec

Dumbbell Front Raise

60 sec

Cable Rope Hammer Curls

60 sec

Dumbbell Standing Triceps Extension

60 sec

Barbell Seated Twist

60 sec

Leg Press

60 sec

Dumbbell Alternating Seated Curl

60 sec

Cable Rope Overhead Tricep Extension

60 sec

Machine Hip Abduction

60 sec

Machine Hip Adduction

60 sec

Cable Bicep Curl

60 sec