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

Walking

30 min

Machine Bench Press

30 sec

Machine Incline Chest Press

30 sec

Machine Fly

30 sec

Cable Tricep Pushdown (Rope)

30 sec

Cable Tricep Pushdown (V-Bar)

30 sec

Machine Dip

30 sec

Machine Tricep Extension

30 sec

Dumbbell One-Arm Tricep Kickback

30 sec

Dumbbell Bent-Over Tricep Extension

30 sec

Cable One-Arm Tricep Pushdown

30 sec

Machine chest press

30 sec

Day 1

Dumbbell only arms

Muscle

Exercise Name

Timer

Reps

Sets

Track

Forearms

Dumbbell Hammer Curl

30 sec

Dumbbell Around the World

30 sec

Dumbbell One-Arm Tricep Kickback

30 sec

Barbell Overhead Tricep Extension

30 sec

Dumbbell Bicep Curl

30 sec

Dumbbell Seated Shoulder Press

30 sec

Dumbbell One-Arm Front Raise

30 sec

Dumbbell Lateral Raise

30 sec

Day 2

Back & Bicep

Muscle

Exercise Name

Timer

Reps

Sets

Track

Seated Machine Row

30 sec

Iso Lateral Wide Pulldown

30 sec

Machine Reverse Flyes

30 sec

Back Extension Machine

30 sec

Close Grip Front Lat Pulldown

30 sec

Cable Seated Row

30 sec

Machine Assisted Pull Up

30 sec

Machine Assisted Hammer Grip Pull Up

30 sec

Cable One-Arm Seated Row

30 sec

Preacher Curl Machine

30 sec

Cable Bicep Curl (Close Grip)

30 sec

Cable One-Arm Bicep Curl

30 sec

Bicep Curl Machine (Women's room)

30 sec

MTS shoulder press

30 sec

Day 2

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Elliptical Training

30 min

Barbell Hip Thrust

60 sec

Leg Press Machine

30 sec

Leg Press with Wide Stance

30 sec

Leg Press with Narrow Stance

30 sec

Seated Leg Curl

30 sec

Leg Extensions

30 sec

Leg press plié stance

60 sec

Thigh Abductor

30 sec

Thigh Adductor

30 sec

Lower Legs

Cable One Leg Kickback

30 sec

Lying Leg Curls

30 sec

Dumbbell Step Ups

30 sec

Hip Adduction

60 sec

Hyperextensions - Back Extensions

30 sec

Step Machine

60 min

Elliptical Training

30 min

Band Squat

30 sec

Bodyweight Step Up

30 sec

Dumbbell Step Up Single Leg Balance with Bicep Curl

30 sec

Stationary Bike

30 min

Barbell Bulgarian Split Squat

30 sec

Machine Single-Leg Press

30 sec

Machine Single-Leg Curl

30 sec

Day 3

Shoulders, Triceps and Biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

10 min

Cable Triceps Pushdown

30 sec

Bicep Curl Machine

30 sec

Dumbbell Concentration Curls

30 sec

Dumbbell Alternate Hammer Curl

30 sec

Dumbbell Front Raise

30 sec

Dumbbell Lateral Raise

30 sec

EZ Bar Curl

60 sec

Machine Shoulder Press

30 sec

Machine Assisted Pull Up

30 sec

Machine Assisted Hammer Grip Pull Up

30 sec

Ab Crunch Machine

30 sec

Elliptical Training

60 min

Bicep Curl Machine (Women's room)

30 sec

Day 5

Total body

Muscle

Exercise Name

Timer

Reps

Sets

Track

Elliptical Training

30 min

Step Machine

30 min

Machine Lat Pull Down

30 sec

Close Grip Front Lat Pulldown

30 sec

Cable Seated Row

30 sec

Machine Assisted Hammer Grip Pull Up

30 sec

Machine Assisted Pull Up

60 sec

Smith Machine Incline Bench Press

30 sec

Smith Machine Bench Press

30 sec

Back Extension Machine

30 sec

Machine Fly

30 sec

Bench Press Machine

30 sec

Machine Reverse Flyes

30 sec

Bicep Curl Machine

30 sec

Seated Tricep Dip

30 sec

Machine Triceps Extension

30 sec

Machine Shoulder Press

30 sec

Barbell Curl

30 sec

Leg Press Machine

30 sec

Leg Press with Wide Stance

30 sec

Leg Press with Narrow Stance

60 sec

Lower Legs

Calf Press on Leg Press Machine

30 sec

Seated Leg Curl

30 sec

Leg Extensions

30 sec

Lying Leg Curls

30 sec

Bodyweight Step Up

30 sec

Stationary Bike

30 min

Elliptical Training

30 min

Day 6

Glute & single leg

Muscle

Exercise Name

Timer

Reps

Sets

Track

Elliptical Training

30 min

Leg Press Machine

30 sec

Leg Press Machine With One Leg

45 sec

Leg Press with Wide Stance

30 sec

Barbell Hip Thrust

30 sec

Leg Press Machine With Narrow Stance

30 sec

Leg press plié stance

60 sec

Leg Extension with One Leg

30 sec

Seated Leg Curl with One Leg

30 sec

Thigh Abductor

30 sec

Thigh Adductor

30 sec

Prone Leg Curls

30 sec

Hip Adduction

30 sec

Standing Glute Kickback

30 sec

Ab Crunch Machine

30 sec

Bodyweight Step Up

30 sec

Bodyweight Wall Squat

30 sec

Elliptical Training

30 min

Day 7

Cardio

Muscle

Exercise Name

Timer

Reps

Sets

Track

Elliptical Training

30 min

Day 8

Home

Muscle

Exercise Name

Timer

Reps

Sets

Track

Smith Machine Stiff-Leg Deadlift

30 sec

Smith Machine Good Morning

30 sec

Smith Machine Front Squat

30 sec

Smith Machine Zercher Squat

30 sec

Forearms

Dumbbell Hammer Curl

30 sec

Dumbbell Concentration Curl

30 sec

Dumbbell One-Arm Tricep Kickback

30 sec

Dumbbell Tricep Extension

30 sec

Barbell Pullover

30 sec

Dumbbell Alternating Front Raise

30 sec

Dumbbell Lateral Raise (Side-Lying)

30 sec

Dumbbell Hammer Shoulder Press

30 sec

Dumbbell Seated Arnold Press

30 sec

Dumbbell Incline Bench Press

30 sec

Single-Leg Reverse Hyper (Flat Bench)

30 sec

Dumbbell One-Arm Reverse Fly

30 sec

Kettlebell Goblet Squat

30 sec

Barbell Sumo Deadlift

30 sec

Barbell Glute Bridge

30 sec

Bodyweight Side Lunge

30 sec

Dumbbell Reverse Lunge

30 sec