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

Machine Leg Curl (Prone)

60 sec

Glute Abductor - Naughty Girl

60 sec

Machine Leg Extension

60 sec

Glute Adductor - Good Girl

60 sec

Machine Seated Calf Raise

60 sec

Romanian Deadlift

90 sec

Sumo Deadlift

120 sec

Barbell Squat

90 sec

Machine Leg Press

60 sec

Calf Press On Leg Press

60 sec

Machine Single-Leg Calf Press

60 sec

Smith Machine Hip Thrust

60 sec

Machine Seated Single-Leg Calf Raise

60 sec

Hanging Pike

60 sec

Rings L Hold

60 sec

Day 2

Strength - Chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

120 sec

Barbell Incline Bench Press

90 sec

Cable Upper Chest Crossover

60 sec

Cable Mid Chest Crossover

60 sec

Cable Lower Chest Raise

60 sec

Barbell Decline Bench Press

60 sec

Weighted Hanging Knee Raise

60 sec

Day 3

Strength - Back & Biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Lat Pulldown (Wide Grip)

45 sec

Barbell Row

60 sec

T Bar Row

60 sec

Cable Straight Arm Pushdown

60 sec

Cable Shrug

60 sec

Barbell Preacher Curl

60 sec

Dumbbell Hammer Curl

45 sec

Dumbbell Incline Curl

60 sec

Barbell Reverse Curl

60 sec

Machine Lat Pulldown (Reverse Grip)

45 sec

Weighted Hanging Knee Raise

60 sec

EZ Bar Curl

60 sec

Day 5

Hypertrophy Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Machine Leg Extension

60 sec

Glute Adductor - Good Girl

60 sec

Machine Leg Curl (Prone)

60 sec

Glute Abductor - Naughty Girl

60 sec

Machine Seated Calf Raise

60 sec

Barbell Squat

120 sec

B Stance Squat

60 sec

Calf Press On Leg Press

60 sec

Barbell Hip Thrust

60 sec

Smith Machine Bulgarian Split Squat

60 sec

Bulgarian Split Squat

60 sec

Smith Machine Lunge

30 sec

Cable Pull Through

45 sec

Cable Hip Adduction

60 sec

Cable Leg Kickback

60 sec

Cable Hip Abduction

60 sec

Cable Front Kick

60 sec

Barbell Bulgarian Split Squat

60 sec

Day 7

Back & Biceps Hypertrophy

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Rope Seated Row

45 sec

Leverage Machine High Row

60 sec

Barbell Deadlift

60 sec

Cable Straight Arm Pushdown

45 sec

One Arm Cable Lat Pulldown

60 sec

Cable One-Arm Row

45 sec

Dumbbell Trap Shrug

45 sec

Barbell Preacher Curl

60 sec

Dumbbell Hammer Curl

60 sec

Dumbbell Bicep Curl

55 sec

Weighted Hanging Knee Raise

60 sec

Rings Upside Down Reverse Crunch

60 sec

Upside Down Crunch

60 sec

Day 4

Strength - Shoulders & Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Incline Shoulder Raise

90 sec

Smith Machine Shoulder Press

60 sec

Dumbbell Lateral Raise

45 sec

Dumbbell Bent-Over Reverse Fly

60 sec

Weight Plate Front Raise

60 sec

Cable Rope Face Pull

60 sec

Dip

60 sec

Barbell Bench Press (Close Grip)

45 sec

Dumbbell Incline Tricep Extension

60 sec

Hanging Leg Raise

60 sec

Hanging Knee Raise

60 sec

Day 6

Chest Hypertrophy

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Bench Press

120 sec

Dumbbell Incline Bench Press

60 sec

Dumbbell Fly

45 sec

Seated Cable Fly

60 sec

Cable Cross-Over

60 sec

Dumbbell Pullover

60 sec

Sven Smith Press

60 sec

Weighted Hanging Knee Raise

60 sec

Day 8

Shoulders & Triceps Hypertrophy

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Seated Shoulder Press

60 sec

Machine Shoulder Press

60 sec

Dumbbell Seated Arnold Press

60 sec

Facepull Horizontal

60 sec

Cable Front Raise (Supine)

60 sec

Dumbbell Bent-Over Reverse Fly

15 sec

Dumbbell Lateral Raise

45 sec

Cable Tricep Pushdown (Rope)

60 sec

Bench Overhead Tricep Extension

60 sec

Rapunzel Tricep Pressdowns

60 sec

Cable One-Arm Tricep Extension

60 sec

Cable One-Arm Tricep Pushdown (Reverse Grip)

30 sec

Laying Down Tricep Extension

60 sec

Reverse Grip Laying Down Tricep Extension

60 sec

Bench Weighted Decline Crunch

60 sec

Weighted Hanging Knee Raise

60 sec

Hanging Pike

60 sec

Day 9

City Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Machine Leg Extension

60 sec

Machine Seated Leg Curl

60 sec

Machine Leg Curl (Prone)

60 sec

Glute Adductor - Good Girl

60 sec

Glute Abductor - Naughty Girl

60 sec

Sumo Deadlift

90 sec

Hack Squat

60 sec

Hack Squat (Narrow Stance)

60 sec

Hack Bulgarian Squat

60 sec

Hack Calf Raise

60 sec

Machine Hip Thrust

60 sec

Machine Seated Calf Raise

60 sec

Calf Press On Leg Press

60 sec

Day 10

Core

Muscle

Exercise Name

Timer

Reps

Sets

Track

Weighted Hanging Knee Raise

60 sec

Hanging Knee Raise Rotation

60 sec

Cable Crunch

60 sec