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

Machine Bench Press

60 sec

Barbell Bench Press

60 sec

Hanging Leg Raise

60 sec

Stability Ball Crunch

60 sec

Cable under fly

60 sec

Dumbbell reverse grip incline

60 sec

Cable high fly

60 sec

Reverse Crunch

60 sec

Machine Fly

60 sec

Dip bar twisters

60 sec

Push up ladder

60 sec

Day 2

Back

Muscle

Exercise Name

Timer

Reps

Sets

Cable External Rotation

60 sec

Weighted Pull Ups

60 sec

Cable V Bar Pull Down

60 sec

Plate loaded seated row

60 sec

Inverted Row

60 sec

Barbell Bent Over Row

60 sec

Reverse Grip Lat Pull Down

60 sec

Cable Standing Row

60 sec

Cable Seated Row

60 sec

Cable Straight Arm Push Down

60 sec

Barbell Curl

60 sec

Bicep Curl Machine

60 sec

Weight Plate Reverse Curl

60 sec

Cable one arm behind back curl

60 sec

Side Bridge

60 sec

Day 3

Arms

Muscle

Exercise Name

Timer

Reps

Sets

Cable Rope Tricep Pushdown

60 sec

Cable Reverse Curl

60 sec

Cable Tricep Kickback

60 sec

Preacher Curl Machine

60 sec

Dumbbell Tricep Extension (Supine)

60 sec

EZ Bar Curl

60 sec

Barbell Close Grip Bench Press

0 sec

Day 4

Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Machine Reverse Flyes

60 sec

Cable External Rotation

60 sec

Cable Shrug

60 sec

Cable Standing Deltoid Raise

60 sec

Dumbbell Arnold Press

60 sec

Cable Rope Face Pull

60 sec

Machine Shoulder Press

60 sec

Weight Plate Shrugs

60 sec

Dumbbell tri skis

60 sec

Close grip ladder

60 sec

Cable Rope Overhead Triceps Extension

60 sec

Dumbbell Shoulder Shrug

60 sec

Dumbbell Front Raise

60 sec

Day 5

Legs & Arms

Muscle

Exercise Name

Timer

Reps

Sets

Cardio

Indoor Cycling

5 min

Barbell Deadlift

60 sec

Calf Press On Leg Press

60 sec

Leg Press

60 sec

Leg Extensions

60 sec

Seated Leg Curl

60 sec

Barbell Seated Palms Up Wrist Curl

60 sec

Barbell Seated Palms Down Wrist Curl

60 sec

Preacher Curl Machine

60 sec

Machine Triceps Extension

60 sec

Dumbbell Incline Hammer Curls

60 sec

Dumbbell tri skis

60 sec

Day 6

Back & Abs

Muscle

Exercise Name

Timer

Reps

Sets

Wide Grip Lat Pulldown

60 sec

Barbell Bent Over Row

60 sec

Cable Palm Rotational Row

60 sec

Cable Seated Row

60 sec

Cable V Bar Pull Down

60 sec

Barbell Curl

60 sec

Decline Bench Weighted Twist

60 sec

Oblique Crunches

60 sec

Hanging Leg Raise

60 sec

Pull Ups

60 sec

Day 7

Chest & Abs

Muscle

Exercise Name

Timer

Reps

Sets

Side Bridge

60 sec

Exercise Ball Crunch

60 sec

Plate Loaded Incline One Arm Sideways Bench

60 sec

Cable under fly

60 sec

Cable seated hammer bench press

60 sec

Cable high fly

60 sec

Push up ladder

60 sec

Barbell Bench Press

60 sec

Day 8

Arms

Muscle

Exercise Name

Timer

Reps

Sets

Barbell Behind The Back Wrist Curl

60 sec

Barbell Reverse Curl

60 sec

Cable Rope Triceps Pushdown

60 sec

Cable Rope Overhead Triceps Extension

60 sec

Bicep Curl Machine

60 sec

Dumbbell Seated Triceps Press

60 sec

Barbell Curls Lying Against An Incline

60 sec

Dumbbell Tricep Kickback

60 sec

Dumbbell Incline Curl

60 sec

Dumbbell Straight Arm Pullover

60 sec

Weight Plate Reverse Curl

60 sec

Barbell Seated Palms Up Wrist Curl

60 sec

Barbell Seated Palms Down Wrist Curl

60 sec

Close grip ladder

60 sec

Day 9

Chest & Legs

Muscle

Exercise Name

Timer

Reps

Sets

Push up ladder

60 sec

Plate loaded decline

60 sec

Barbell Bench Press

60 sec

Neck Press

60 sec

Cable Upper Chest Crossovers

60 sec

Dumbbell Reverse Bench Press

60 sec

Cable mid fly

60 sec

Barbell Squat

60 sec

Dumbbell Lunges

60 sec

Leg Press

60 sec

Calf Press On Leg Press

60 sec

Seated Calf Raise

60 sec

Day 10

Back & Traps

Muscle

Exercise Name

Timer

Reps

Sets

Cable Shrug

60 sec

Cable Rope Face Pull

60 sec

Pull Ups

60 sec

V Bar Barbell Row

60 sec

Barbell Shrug

60 sec

Reverse Grip Lat Pull Down

60 sec

Plate loaded seated row

60 sec

Weight Plate Hyperextensions on Exercise Ball

60 sec

Cable Elevated Rows

60 sec

Dumbbell Upright Row

60 sec

Day 11

Arms & Abs

Muscle

Exercise Name

Timer

Reps

Sets

Cable Rope Crunch

60 sec

Cable Rope Triceps Pushdown

60 sec

Preacher Curl Machine

60 sec

Inclince machine serratus shrug

60 sec

Dip Machine

60 sec

Barbell Curl

60 sec

Weight Plate Pullover on Exercise Ball

60 sec

Dumbbell Incline Hammer Curls

60 sec

Weight plate get up

60 sec

Day 12

Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Cable External Rotation

60 sec

Machine Shoulder Press

60 sec

Cable Shrug

60 sec

Cable Reverse Fly

60 sec

Dumbbell Arnold Press

60 sec

Dumbbell Shoulder Shrug

60 sec

Weight Plate Front Raise

60 sec

Cable Rope Face Pull

60 sec

Cable Lateral Raise

60 sec

Day 13

Arms

Muscle

Exercise Name

Timer

Reps

Sets

Cable Tricep Kickback

60 sec

Dumbbell Twisting Standing Curl

60 sec

Skullcrusher

60 sec

Barbell Preacher Curl

60 sec

Dumbbell Seated Triceps Press

60 sec

Cable Overhead Curl

60 sec

Dumbbell Palms Up Wrist Curl Over A Bench

60 sec

Dumbbell Palms Down Wrist Curl Over A Bench

60 sec

Weight plate get up

60 sec

Side Plank

60 sec

Plank with Side Kick

60 sec

Cable Rope Triceps Pushdown

60 sec

Cable one arm behind back curl

60 sec

Day 14

Chest

Muscle

Exercise Name

Timer

Reps

Sets

Cable one arm fly

60 sec

Dumbbell Bench Press

60 sec

Push up ladder

60 sec

Bench Press Machine

60 sec

Plate loaded decline

60 sec

Plate Loaded Chest Press

60 sec

Cable high fly

60 sec

Smith Machine Reverse Grip Bench Press

60 sec

Cable seated hammer bench press

60 sec

Side Bridge

60 sec

21s

60 sec

Cable one arm behind back curl

60 sec

Cable Triceps Pushdown

60 sec

Skullcrusher

60 sec

Day 15

Legs & Abs

Muscle

Exercise Name

Timer

Reps

Sets

Machine Leg Extension

60 sec

Machine Seated Leg Curl

60 sec

Dumbbell Seated Calf Raise

60 sec

Glutes

Bridge

60 sec

Glutes

Single-Leg Glute Bridge

60 sec

Dumbbell Single-Leg Squat

60 sec

Barbell Deadlift

60 sec

Leg Press

60 sec

Day 16

Back, Traps, Bis

Muscle

Exercise Name

Timer

Reps

Sets

Cable Lat Pulldown (Wide Grip)

60 sec

Cable External Rotation

60 sec

Cable Shrug

60 sec

Weighted Pull Ups

60 sec

Reverse Grip Lat Pull Down

60 sec

Plate loaded seated row

60 sec

Plate upright row

60 sec

V Bar Pull Up

60 sec

Cable Seated Row

60 sec

Cable low pulley row

60 sec

Dumbbell Incline Curl

60 sec

Barbell Curl

60 sec

Day 17

Shoulders & Abs

Muscle

Exercise Name

Timer

Reps

Sets

Cable Rope Face Pull

60 sec

Cable Shrug

60 sec

Cable Reverse Fly

60 sec

Machine Shoulder Press

60 sec

Machine Deltoid Raise

60 sec

Dumbbell Arnold Press

60 sec

Dumbbell Shoulder Shrug

60 sec

Weight Plate Front Raise

60 sec

Day 18

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Seated Leg Curl

60 sec

Leg Extensions

60 sec

Leg Press Machine With One Leg

60 sec

Calf Press On Leg Press

60 sec

Day 19

Arms & Abs

Muscle

Exercise Name

Timer

Reps

Sets

Cable Rope Overhead Triceps Extension

60 sec

Cable Rope Triceps Pushdown

60 sec

Preacher Curl Machine

60 sec

Dumbbell Bicep Curl

60 sec

Dip Machine

60 sec

EZ Bar Close Grip Curl

60 sec

Smith Machine Close Grip Bench Press

60 sec

Cable Overhead Curl

60 sec

Dumbbell Palms Down Wrist Curl Over A Bench

60 sec

Dumbbell Palms Up Wrist Curl Over A Bench

60 sec

Day 20

Chest & Abs

Muscle

Exercise Name

Timer

Reps

Sets

Plate Loaded Incline One Arm Sideways Bench

60 sec

Push up ladder

60 sec

Barbell Bench Press

60 sec

Plate loaded decline

60 sec

Plate Loaded Chest Press

60 sec

Weight plate get up

60 sec

LL Crunch

60 sec

Dip runner

60 sec

Day 21

Back, Traps, Bis

Muscle

Exercise Name

Timer

Reps

Sets

Pull Ups

60 sec

Wide Grip Lat Pulldown

60 sec

Dumbbell One Arm Row

60 sec

Plate Loaded Shrug

60 sec

Cable Up Right Row

60 sec

Cable Rope Face Pull

60 sec

Cable Seated Row

60 sec

Cable Straight Arm Push Down

60 sec

Pull Ups

60 sec

Preacher Curl Machine

60 sec

Day 22

Arms & Abs

Muscle

Exercise Name

Timer

Reps

Sets

Dip Machine

60 sec

Preacher Curl Machine

60 sec

Cable Rope Triceps Pushdown

60 sec

Cable Rope Overhead Triceps Extension

60 sec

Dumbbell Concentration Curls

60 sec

Dumbbell Seated Triceps Press

60 sec

Weight Plate Reverse Curl

60 sec

Side Bridge

60 sec

Weighted Crunches

60 sec

Exercise Ball Crunch

60 sec

Dip runner

60 sec

Day 23

Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Cable Shrug

60 sec

Cable Reverse Fly

60 sec

Barbell Shoulder Press

60 sec

Dumbbell Lateral Raise

60 sec

Dumbbell Bent Over Reverse Fly

60 sec

Dumbbell Front Raise

60 sec

Dumbbell Shoulder Shrug

60 sec

Machine Shoulder Press

60 sec

Machine Deltoid Raise

60 sec

Calf Machine Shoulder Shrug

60 sec

Day 24

Light Legs & Abs

Muscle

Exercise Name

Timer

Reps

Sets

Calf Press On Leg Press

60 sec

Leg Press Machine With One Leg

60 sec

Barbell Squat

60 sec

Barbell Deadlift

60 sec

Barbell Lunge

60 sec

Crunches with Legs on an Exercise Ball

60 sec

Exercise Ball Crunch

60 sec

Side Plank

60 sec

Dip runner

60 sec

Day 25

Chest & Abs

Muscle

Exercise Name

Timer

Reps

Sets

Cable External Rotation

60 sec

Barbell Bench Press

60 sec

Dumbbell Bench Press

60 sec

Machine Fly

60 sec

Plate loaded decline

60 sec

Plate Loaded Incline

60 sec

Push up ladder

60 sec

Ankles to the bar

60 sec

Med ball side to side on floor

60 sec

Weight plate get up

60 sec

Day 26

Back & Arms

Muscle

Exercise Name

Timer

Reps

Sets

Weighted Pull Ups

60 sec

Wide Grip Lat Pulldown

60 sec

Cable Seated Row

60 sec

Barbell Bent Over Row

60 sec

Cable V Bar Pull Down

60 sec

Plate loaded seated row

60 sec

Close grip ladder

60 sec

Twisting rope curl

60 sec

Cable one arm behind back curl

60 sec

Cable Rope Overhead Triceps Extension

60 sec

Day 27

Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Dumbbell Shoulder Shrug

60 sec

Dumbbell Shoulder Press

60 sec

Machine Reverse Flyes

60 sec

Cable Shrug

60 sec

Plate Loaded Press

60 sec

Dumbbell Lateral Raise

60 sec

Day 28

Arms & Upper Chest

Muscle

Exercise Name

Timer

Reps

Sets

Cable Upper Chest Crossovers

60 sec

Single Arm Incline Machine Sideways Bench

60 sec

Close grip ladder

60 sec

Dumbbell Hammer Curls

60 sec

Cable One Arm Tricep Pushdown

60 sec

Dumbbell Preacher Curl

60 sec

Cable Rope Overhead Triceps Extension

60 sec

21s

60 sec

Dip Machine

60 sec

Day 29

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Barbell Squat

60 sec

Barbell Clean

60 sec

Leg Press

60 sec

Barbell Lunge

60 sec

Calf Press On Leg Press

60 sec

Seated Calf Raise

60 sec

Day 30

Chest

Muscle

Exercise Name

Timer

Reps

Sets

Cable Upper Chest Crossovers

60 sec

Cable high fly

60 sec

Cable under fly

60 sec

Barbell Bench Press

60 sec

Single Arm Incline Machine Sideways Bench

60 sec

Push up ladder

60 sec

Day 31

Back & Traps

Muscle

Exercise Name

Timer

Reps

Sets

Cable Rope Face Pull

60 sec

Cable Shrug

60 sec

T Bar Lying Row

60 sec

Machine Lat Pull Down

60 sec

Barbell Bent Over Row

60 sec

Barbell Shrug

60 sec

Side Bridge

60 sec

Rollout

60 sec

Cable V Bar Pull Down

60 sec

Reverse Grip Lat Pull Down

60 sec

Cable Seated Row

60 sec