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

Dumbbell Alternate Hammer Curl

30 sec

Barbell Curl

30 sec

Dumbbell Incline Curl

30 sec

Dumbbell Alternate Bicep Curl

30 sec

Dumbbell Concentration Curls

30 sec

Barbell Preacher Curl

30 sec

Dumbbell Bicep Curl

30 sec

Dumbbell Hammer Curls

30 sec

EZ Bar Curl

30 sec

Dumbbell Alternate Incline Curl

30 sec

Cable Close Grip Curl

30 sec

Cable Standing Biceps Curl

30 sec

Dumbbell Palms Up Wrist Curl Over A Bench

30 sec

Dumbbell Palms Down Wrist Curl Over A Bench

30 sec

Wrist Roller

30 sec

Dumbbell Seated Palms Up Wrist Curl

30 sec

Tuesday

back and triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Lying Triceps Extension

30 sec

Cable Triceps Pushdown

30 sec

Dumbbell Standing Triceps Extension

30 sec

Barbell Close Grip Bench Press

30 sec

Cable Rope Overhead Triceps Extension

30 sec

Dumbbell Alternate Bent Over Kickback

30 sec

Dumbbell Standing Triceps Kickback

30 sec

Tricep Stretch

30 sec

Wide Grip Lat Pulldown

30 sec

Dumbbell One Arm Row

30 sec

Dumbbell Bent Over Row

30 sec

Close Grip Front Lat Pulldown

30 sec

Wide Grip Pulldown Behind The Neck

30 sec

Cable Underhand Pull Down

30 sec

Reverse Grip Lat Pull Down

30 sec

Close Grip Reverse Lat Pull Down

30 sec

Wednesday

chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

30 sec

Dumbbell Bench Press

30 sec

Dumbbell Fly

30 sec

Barbell Incline Bench Press

30 sec

Dumbbell Incline Bench Press

30 sec

Dumbbell Incline Fly

30 sec

Barbell Decline Bench Press

30 sec

Dumbbell Decline Bench Press

30 sec

Dumbbell Decline Fly

30 sec

Butterfly

30 sec

Wide Hand Pushup

30 sec

Dynamic Chest Stretch

30 sec

Thursday

shoulder

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Lateral Raise

30 sec

Dumbbell Shoulder Press

30 sec

Barbell Shoulder Press

30 sec

Barbell Shrug

30 sec

Dumbbell Shoulder Shrug

30 sec

Dumbbell Front Raise

30 sec

Dumbbell Arnold Press

30 sec

Dumbbell Standing Press

30 sec

Dumbbell Bent Over Delt Raise

30 sec

Barbell Front Raise

30 sec

Cable Front Raise

30 sec

Dumbbell Front Two Raise

30 sec

Friday

legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

30 sec

Barbell Lunge

30 sec

Dumbbell Lunges

30 sec

Dumbbell Squat

30 sec

Prisoner Squat

30 sec

Bodyweight Lunge

30 sec

Dumbbell Rear Lunge

30 sec

Sit Squat

30 sec

Barbell Standing Calf Raise

30 sec

Dumbbell Standing Calf Raise

30 sec

Bodyweight Standing Calf Raise

30 sec

Ankle Circles

30 sec

Barbell Floor Calf Raise

30 sec

Standing One Leg Bodyweight Calf Raise

30 sec

One Leg Floor Calf Raise

30 sec

Calf Stretch With Hands Against Wall

30 sec

Saturday

abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Decline Crunch

30 sec

Crunches

30 sec

Plank

30 sec

Cable Crunch

30 sec

Dumbbell Side Bend

30 sec

Reverse Crunch

30 sec

Weight Plate Decline Crunch

30 sec