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

Cable Upper Chest Crossover

60 sec

Crunch

60 sec

Oblique Crunch

60 sec

Push-Up

60 sec

Barbell Bench Press

120 sec

Machine Bench Press

60 sec

Dumbbell Decline Bench Press

60 sec

Dumbbell Fly

60 sec

Barbell Decline Bench Press

60 sec

Dumbbell Bench Press

60 sec

Bench Weighted Decline Crunch

60 sec

Barbell Incline Bench Press

60 sec

Day 2

Biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Crunches

60 sec

Oblique Crunch

60 sec

Push-Up

60 sec

EZ Bar Close Grip Preacher Curl

60 sec

Dumbbell Hammer Curl

60 sec

Barbell Close Grip Curl

60 sec

Dumbbell Concentration Curl

60 sec

Barbell Wide Grip Bicep Curl

60 sec

Forearms

Barbell Palms Up Wrist Curl

60 sec

Cable Close Grip Curl

60 sec

Machine Curl With Hammer Grip

60 sec

Dumbbell Spider Curl

60 sec

Dumbbell One-Arm Zottman Preacher Curl

60 sec

Dumbbell Bicep Curl

60 sec

Cable Overhead Curl

60 sec

Barbell Spider Curl

60 sec

Cable Reverse Grip Curl

60 sec

Day 3

Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Crunches

60 sec

Oblique Crunch

60 sec

Push-Up

60 sec

Dumbbell Tricep Kickback

60 sec

Barbell Supine Tricep Press

60 sec

Cable Tricep Pushdown

60 sec

Dip

60 sec

Dumbbell Seated Triceps Press

60 sec

Dumbbell Supine Triceps Extension

60 sec

Cable Tricep Kickback

60 sec

Cable Reverse One-Arm Tricep Extension

60 sec

Bench Dip

60 sec

Day 4

Axlar

Muscle

Exercise Name

Timer

Reps

Sets

Track

Crunches

60 sec

Oblique Crunch

60 sec

Push-Up

60 sec

Barbell Shoulder Press

60 sec

Dumbbell Shoulder Press

60 sec

Dumbbell Reverse Fly

60 sec

Dumbbell Front Raise

60 sec

Dumbbell Lateral Raise

60 sec

Dumbbell Prone Lateral Raise

60 sec

Barbell Military Press

60 sec

Machine Shoulder Press

60 sec

Cable Front Raise

60 sec

Cable Standing Deltoid Raise

60 sec

Dumbbell Arnold Press

60 sec

Barbell Upright Row

60 sec

Day 5

Ben

Muscle

Exercise Name

Timer

Reps

Sets

Track

Crunches

60 sec

Oblique Crunch

60 sec

Push-Up

60 sec

Barbell Ab Rollout

60 sec

Stability Ball Pull-In

60 sec

Stability Ball Crunch

60 sec

Leg Press

60 sec

Seated Calf Raise

60 sec

Barbell Floor Calf Raise

60 sec

Barbell Squat

120 sec

Leg Extension

60 sec

Prone Leg Curl

60 sec

Dumbbell Split Jump

60 sec

Seated Leg Curl

60 sec

Standing Calf Raise

60 sec

Machine Calf Press

60 sec

Machine Hip Abduction

60 sec

Decline Crunch

60 sec

Day 7

Marklyft

Muscle

Exercise Name

Timer

Reps

Sets

Track

Crunches

60 sec

Oblique Crunch

60 sec

Push-Up

60 sec

Barbell Deadlift

60 sec

Kettlebell One-Arm Swing

60 sec

Day 6

Rygg

Muscle

Exercise Name

Timer

Reps

Sets

Track

Crunches

60 sec

Oblique Crunch

60 sec

Push-Up

60 sec

Wide Grip Lat Pulldown

60 sec

Cable V Bar Pulldown

60 sec

Barbell Bent-Over Row

60 sec

Pull-Up

60 sec

Hammer Grip Pull-Up

60 sec

Leverage Shrug

60 sec

Dumbbell Reverse Grip Incline Row

60 sec

Barbell One-Arm Row

60 sec

Barbell Shrug

60 sec

Dumbbell One-Arm Row

60 sec

Barbell Reverse Grip Incline Row

60 sec