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

Barbell Bench Press

0 sec

BAND Trap Upper/Mid Squeeze

30 sec

Dumbbell Fly

0 sec

Dumbbell Bent-Over Row

30 sec

Standing Dumbbell Chest Fly

0 sec

Barbell Behind the Back Shrug

30 sec

Dumbbell Pullover

0 sec

Barbell Shrug

30 sec

Day 2

Bicep / Tricep / Forearm Superset

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Alternating Bicep Curl

0 sec

Band Tricep Pushdown

30 sec

Dumbbell Concentration Curl

0 sec

Dumbbell One-Arm Tricep Extension

30 sec

Dumbbell Alternating Hammer Curl

0 sec

Dumbbell Alternating Tricep Kickback

30 sec

Preacher Curl Machine

0 sec

Dumbbell Tricep Extension (Supine)

30 sec

Barbell Wrist Curl (Posterior)

30 sec

Dumbbell Wrist Curl (Palms Down)

30 sec

Cable Reverse Preacher Curl

30 sec

Dumbbell Wrist Curl (Palms Up)

30 sec

Day 3

Legs / Shoulder Superset

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

0 sec

Dumbbell Lateral Raise

30 sec

Barbell Standing Calf Raise

0 sec

Dumbbell One-Arm Front Raise

30 sec

Machine Leg Extension

0 sec

Dumbbell Bent-Over Reverse Fly

30 sec

Barbell Seated Calf Raise

0 sec

Dumbbell Seated Shoulder Press

30 sec

Day 4

Chest / Tricep Superset

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Incline Bench Press

0 sec

Band Tricep Pushdown

30 sec

Dumbbell Incline Fly

0 sec

Dumbbell Tricep Kickback

30 sec

Standing Dumbbell Chest Fly

0 sec

Barbell Tricep Extension (Supine)

30 sec

Incline Plate Press

30 sec

Day 5

Bicep / Back Superset

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Alternating Bicep Curl

0 sec

Band Lat Pull Down

30 sec

Hammer Curl SUSPENDED

0 sec

Barbell Bent-Over Row

30 sec

Dumbbell Incline Curl

0 sec

Barbell Shrug

30 sec

Barbell Curl

0 sec

Band One Arm Lat Pull

30 sec

Day 6

Legs / Shoulder Supersets

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

0 sec

Dumbbell Lateral Raise

30 sec

Barbell Standing Calf Raise

0 sec

Dumbbell Bent-Over Raise

30 sec

Machine Leg Extension

0 sec

Dumbbell One-Arm Front Raise

30 sec

Tib Extension

0 sec

Dumbbell Upright Row

30 sec

Day 7

Core 1 Interval

Muscle

Exercise Name

Timer

Reps

Sets

Track

Crunch

1 sec

Alternating Heel Touch

1 sec

Scissor Kick

15 sec

Oblique Crunch

1 sec

Bent Knee Hip Raise

1 sec

Oblique Crunch

15 sec

Leg Raise

0 sec

Air Bike

1 sec

Plank

20 sec

Day 7

Core 2 Interval

Muscle

Exercise Name

Timer

Reps

Sets

Track

Crunch

1 sec

Jackknife Sit-Up

1 sec

Alternating Heel Touch

15 sec

Oblique Crunch

1 sec

Leg Raise

1 sec

Oblique Crunch

15 sec

Toe Touches

1 sec

Hip Raise

1 sec

Side Bridge

15 sec

Day 8

Bicep

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Alternating Bicep Curl

30 sec

Barbell Curl

30 sec

Dumbbell Concentration Curl

30 sec

Dumbbell Seated Hammer Curl

30 sec

Preacher Curl Machine

30 sec

Day 9

Tricep

Muscle

Exercise Name

Timer

Reps

Sets

Track

Bench Dip

30 sec

Dumbbell One-Arm Tricep Extension

30 sec

Barbell Tricep Press (Supine)

30 sec

Band Tricep Pushdown

30 sec

Dumbbell Tricep Kickback

30 sec

Day 10

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

0 sec

Barbell Standing Calf Raise

30 sec

Machine Leg Extension

30 sec

Barbell Seated Calf Raise

30 sec

Tib Extension

30 sec

Machine Leg Curl (Prone)

30 sec

Day 11

Chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Incline Bench Press

30 sec

Dumbbell Incline Fly

30 sec

Barbell Decline Bench Press

30 sec

Standing Dumbbell Chest Fly

30 sec

Barbell Incline Bench Press (Reverse Grip)

30 sec

Day 12

Back

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bent-Over Row

30 sec

Barbell Shrug

30 sec

Dumbbell Rear Delt Row

30 sec

Barbell Stiff-Leg Deadlift

30 sec

BAND Trap Upper/Mid Squeeze

30 sec

Day 13

Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Seated Arnold Press

30 sec

Barbell Upright Row

30 sec

Dumbbell Bent-Over Reverse Fly

30 sec

Cable External Rotation

30 sec

Dumbbell Lateral Raise

30 sec