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

We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

push pull leg for advanced gains

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner

Tags :

Description

Monday

Workout 1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Bench Press

90 sec

8

4

Progress Chart

Dumbbell Incline Bench Press

90 sec

8

4

Progress Chart

Dumbbell Decline Bench Press

90 sec

8

4

Progress Chart

Dumbbell Shoulder Press

90 sec

8

4

Progress Chart

Weighted Tricep Dips

90 sec

8

4

Progress Chart

Cable Triceps Pushdown

60 sec

8

3

Progress Chart

Cable Standing Triceps Extension

60 sec

8

3

Progress Chart

Machine Fly

60 sec

8

3

Progress Chart

Cable Mid Chest Crossovers

90 sec

8

3

Progress Chart

Tuesday

Workout 2

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull Ups

60 sec

8

3

Progress Chart

Wide Grip Lat Pulldown

60 sec

8

3

Progress Chart

Cable V Bar Pull Down

60 sec

8

3

Progress Chart

Dumbbell Lying Rear Delt Row

60 sec

8

3

Progress Chart

Cable Seated Row

60 sec

8

3

Progress Chart

Chin Up

60 sec

8

3

Progress Chart

Barbell Standing Wide Grip Biceps Curl

60 sec

8

3

Progress Chart

Dumbbell Incline Curl

60 sec

8

3

Progress Chart

Dumbbell Alternate Hammer Curl

60 sec

8

3

Progress Chart

Machine Lat Pull Down

60 sec

8

3

Progress Chart

Leverage Machine High Row

60 sec

8

3

Progress Chart

Leverage Machine Iso Row

60 sec

8

3

Progress Chart

Preacher Curl Machine

60 sec

8

3

Progress Chart

Cable Reverse Curl

60 sec

8

3

Progress Chart

Wednesday

Workout 3

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

60 sec

8

3

Progress Chart

Barbell Squat

60 sec

8

3

Progress Chart

Leg Press Machine With One Leg

60 sec

8

3

Progress Chart

Leg Extension with One Leg

60 sec

8

3

Progress Chart

Leg Press

60 sec

8

3

Progress Chart

Hyperextensions - Back Extensions

60 sec

8

3

Progress Chart

Seated Leg Curl

60 sec

8

3

Progress Chart

Calf Press On Leg Press

60 sec

8

3

Progress Chart

Thigh Adductor

90 sec

8

3

Progress Chart

Thigh Abductor

90 sec

8

3

Progress Chart

Thursday

Workout 4

Muscle

Exercise Name

Timer

Reps

Sets

Track

Smith Machine Incline Bench Press

60 sec

8

3

Progress Chart

Smith Machine Bench Press

60 sec

8

3

Progress Chart

Smith Machine Shoulder Press

60 sec

8

3

Progress Chart

Weighted Tricep Dips

60 sec

8

3

Progress Chart

Cable Triceps Pushdown

60 sec

8

3

Progress Chart

Cable One Arm Standing Overhead Tricep Extension

60 sec

8

3

Progress Chart

Machine Triceps Extension

60 sec

8

3

Progress Chart

Cable One Arm Lateral Raise

60 sec

8

3

Progress Chart

Cable Front Raise

60 sec

8

3

Progress Chart

Barbell Front Raise

60 sec

8

3

Progress Chart

Wide Hand Pushup

60 sec

8

3

Progress Chart

Cable Lower Chest Raise

60 sec

8

3

Progress Chart

Machine Fly

60 sec

8

3

Progress Chart

Cable Incline Fly

90 sec

8

3

Progress Chart

Cable Decline Chest Fly

90 sec

8

3

Progress Chart

Cable High Pulley Overhead Tricep Extension

90 sec

8

3

Progress Chart

Friday

Workout 5

Muscle

Exercise Name

Timer

Reps

Sets

Track

Smith Machine Bent Over Row

90 sec

8

3

Progress Chart

Cable One Arm Lat Pulldown

90 sec

8

3

Progress Chart

Wide Grip Lat Pulldown

90 sec

8

3

Progress Chart

Cable Seated Row

90 sec

8

3

Progress Chart

Cable Upper Row

90 sec

8

3

Progress Chart

Inverted Row

90 sec

8

3

Progress Chart

Reverse Grip Machine Lat Pull Down

90 sec

8

3

Progress Chart

Dumbbell Concentration Curls

90 sec

8

3

Progress Chart

Cable Close Grip Curl

90 sec

8

3

Progress Chart

Preacher Curl Machine

90 sec

8

3

Progress Chart

Smith Machine Shrug

90 sec

8

3

Progress Chart

Cable Straight Arm Push Down

90 sec

8

3

Progress Chart

Saturday

Workout 6