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

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MarianaFerreira6

jeffrey.ml.chase

leangains

Information

Frequency : 2 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced

Tags :

Description

ANY

01squat

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

10 min

-

-

Progress Chart

Barbell Squat

300 sec

7

3

Progress Chart

Barbell Lunge

300 sec

8

3

Progress Chart

ANY

02chest and tris

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Lying Triceps Extension

30 sec

20

5

Progress Chart

Seated Triceps Press

30 sec

20

5

Progress Chart

Cable Triceps Pushdown

30 sec

20

5

Progress Chart

Dumbbell Incline Fly

30 sec

20

5

Progress Chart

Dumbbell Bench Press

30 sec

20

5

Progress Chart

Barbell Incline Bench Press

30 sec

20

5

Progress Chart

ANY

03Olympic 1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Power Snatch

60 sec

1

10

Progress Chart

Barbell Push Press

60 sec

7

3

Progress Chart

Barbell Deep Squat

60 sec

7

3

Progress Chart

ANY

04back and bis

Muscle

Exercise Name

Timer

Reps

Sets

Track

Alternate Incline Dumbbell Curl

30 sec

20

5

Progress Chart

Preacher Curl Machine

30 sec

20

5

Progress Chart

Dumbbell Concentration Curl

30 sec

20

5

Progress Chart

Wide Grip Lat Pulldown

30 sec

20

5

Progress Chart

Straight Arm Push Down

30 sec

20

5

Progress Chart

One Arm Dumbell Row

30 sec

20

5

Progress Chart

ANY

05benchpress

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

10 min

-

-

Progress Chart

Barbell Bench Press

300 sec

7

3

Progress Chart

Weighted Pull Ups

300 sec

7

3

Progress Chart

ANY

06deadlift

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

10 min

-

-

Progress Chart

Barbell Deadlift

300 sec

5

3

Progress Chart

Barbell Bent Over Row

300 sec

5

3

Progress Chart

Chin-Up

300 sec

5

3

Progress Chart

ANY

07abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Crunch

60 sec

20

5

Progress Chart

Hanging Knee Raise

60 sec

20

5

Progress Chart

Ab Rollout on Knees

60 sec

20

5

Progress Chart

Hyperextensions - Back Extensions

60 sec

20

5

Progress Chart

Reverse Hyper on Flat Bench

60 sec

20

5

Progress Chart

ANY

08olympic2

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Clean and Jerk

60 sec

1

10

Progress Chart

Barbell Front Squat

60 sec

5

3

Progress Chart

Barbell Overhead Squat

60 sec

7

3

Progress Chart

ANY

09legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Machine Leg Extension

60 sec

20

5

Progress Chart

Dumbbell Lunge

60 sec

20

5

Progress Chart

Machine Leg Curl (Prone)

60 sec

20

5

Progress Chart

Machine Kneeling Leg Curl

60 sec

20

5

Progress Chart

Barbell Standing Calf Raise

60 sec

20

5

Progress Chart

Donkey Calf Raise

30 sec

20

5

Progress Chart

ANY

10Overhead

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

10 min

-

-

Progress Chart

Barbell Shoulder Press

300 sec

7

3

Progress Chart

Barbell Shrug

300 sec

7

3

Progress Chart

ANY

arms heavy

ANY

arms reps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Tricep Pushdown (Rope)

30 sec

30

5

Progress Chart

Barbell Curl

30 sec

30

5

Progress Chart

Barbell Tricep Extension (Supine)

30 sec

30

5

Progress Chart

Dumbbell Incline Curl

30 sec

30

5

Progress Chart

ANY

bodyweight reps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Prisoner Squat

0 sec

35

10

Progress Chart

Push Up

0 sec

25

10

Progress Chart

Pull-Up

0 sec

15

10

Progress Chart

Tuck Crunch

60 sec

45

10

Progress Chart

ANY

cardiocross

Muscle

Exercise Name

Timer

Reps

Sets

Track

Aerobics

60 min

-

-

Progress Chart

ANY

pullups

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull Ups

30 sec

10

10

Progress Chart

Push Up

30 sec

20

10

Progress Chart

Prisoner Squat

30 sec

30

10

Progress Chart

ANY

pushups

Muscle

Exercise Name

Timer

Reps

Sets

Track

Weighted Drop Push Up

60 sec

20

10

Progress Chart

ANY

run

Muscle

Exercise Name

Timer

Reps

Sets

Track

Running

60 min

-

-

Progress Chart