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STEW2028
Current Routine
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Mine
Information
Frequency :
5 days / week
Day Type :
Day of the Week
Type :
Bulking
Difficulty :
Intermediate
Tags :
Description
Monday
Chest/Triceps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Barbell Bench Press
90 sec
10
4
Abs
Cable Rope Triceps Pushdown
90 sec
10
4
Abs
Dumbbell Incline Bench Press
90 sec
10
4
Abs
Cable Rope Overhead Tricep Extension
90 sec
10
4
Abs
Dumbbell Incline Fly
90 sec
10
4
Triceps
Cable Reverse Grip Tricep Pushdown
90 sec
10
4
Tuesday
Legs, Core
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Bodyweight Squat
90 sec
10
4
Upper Legs
Leg Press Machine
90 sec
10
4
Abs
Lower Abdominal Hip Roll
15 sec
Undefined
1
Abs
Rolling
15 sec
-
1
Abs
Scorpion
15 sec
-
1
Upper Legs
Leg Press Machine With One Leg
90 sec
10
4
Abs
Barbell Hip Thrust
45 sec
10
4
Upper Legs
Hack Squat
90 sec
10
4
Abs
Barbell One Leg Squat
20 sec
8
4
Abs
Barbell Front Squat
75 sec
10,8,8,6
4
Abs
Cable Pallof Press with Rotation
30 sec
8
3
Abs
Weight Plate Russian Twist
60 sec
15
3
Upper Legs
Leg Extension with One Leg
90 sec
10
4
Abs
Plank
90 sec
-
3
Abs
Plank with Side Kick
30 sec
-
3
Abs
Extended Arm Child Pose
10 sec
-
1
Abs
Leg Extensions
90 sec
10
4
Abs
Seated Leg Curl
90 sec
10
4
Lower Legs
Seated Calf Raise
90 sec
10
4
Wednesday
Back, Bicep
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
One Handed Hang
90 sec
-
1
Abs
V Bar Pull Up
90 sec
5
5
Back
Wide Grip Lat Pulldown
90 sec
10
3
Back
Barbell Reverse Grip Bent-Over Row
90 sec
5
5
Abs
Cable Underhand Pull Down
75 sec
5
5
Abs
Hyperextensions - Back Extensions
60 sec
10
3
Abs
Barbell Curl
75 sec
5
5
Abs
Dumbbell Alternate Hammer Curl
30 sec
5
5
Back
Cable Seated Row
90 sec
10
4
Biceps
Dumbbell Alternate Bicep Curl
90 sec
10
3
Back
Cable One Arm Lat Pulldown
90 sec
10
3
Abs
Barbell Bent Over Row
90 sec
5
4
Back
T Bar Row
90 sec
5
5
Cardio
Walking
90 min
-
-
Thursday
Chest, Shoulder/Tricep
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
60 sec
12,10,8,6
4
Abs
Barbell Incline Bench Press
60 sec
12,10,8,6
4
Abs
Barbell Decline Bench Press
60 sec
12,10,8,6
4
Abs
Dumbbell Bench Press
60 sec
12,10,8,6
4
Abs
Dumbbell Incline Bench Press
90 sec
10
4
Abs
Dumbbell Fly
60 sec
12,10,8,6
4
Abs
Dumbbell Incline Fly
60 sec
12,10,8,6
4
Abs
Push Up
60 sec
20,12,12,12
4
Abs
Barbell Shrug
90 sec
10
3
Abs
Cable Rope Triceps Pushdown
90 sec
10
3
Abs
Barbell Close Grip Bench Press
90 sec
12,10,8
3
Abs
Barbell Up Right Row
0 sec
12,10,8
3
Shoulders
Barbell Standing Military Press
90 sec
10
3
Abs
Cable Rope Overhead Triceps Extension
90 sec
10
3
Abs
Dumbbell Lateral Raise
90 sec
10
3
Triceps
Cable Reverse Grip Tricep Pushdown
90 sec
10
3
Abs
Dip Machine
90 sec
10
4
Abs
Dumbbell Front Raise
0 sec
12,10,8
3
Abs
Push Up with Feet Elevated
90 sec
12
4
Abs
Weighted Tricep Dips
90 sec
10
4
Cardio
Walking
90 min
-
-
Friday
Legs, Core
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Lower Abdominal Hip Roll
15 sec
Undefined
1
Abs
Rolling
15 sec
-
1
Abs
Scorpion
15 sec
-
1
Upper Legs
Leg Press Machine With One Leg
60 sec
10
3
Upper Legs
Leg Press
90 sec
10
4
Upper Legs
Sit Squat
90 sec
10
3
Abs
Cable Pallof Press with Rotation
30 sec
10
3
Upper Legs
Leg Extension with One Leg
90 sec
10
4
Upper Legs
Seated Leg Curl
90 sec
10
4
Abs
Weight Plate Russian Twist
60 sec
20
3
Chest
Push Up to Side Plank
60 sec
-
3
Abs
Extended Arm Child Pose
10 sec
-
1
Lower Legs
Seated Calf Raise
90 sec
10
4
Saturday
Back, Biceps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
One Handed Hang
30 sec
-
1
Abs
Cable Rope Pull Up
60 sec
5
5
Abs
Cable Seated Row
60 sec
5
5
Abs
Close Grip Reverse Lat Pull Down
60 sec
5
5
Abs
Hyperextensions - Back Extensions
60 sec
12
3
Abs
Barbell Curl
75 sec
5
5
Abs
Dumbbell Incline Curl
60 sec
5
5
Abs
Dumbbell Alternate Hammer Curl
60 sec
8
3
ANY
Arms
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Barbell Close Grip Bench Press
60 sec
10
4
Abs
Cable Rope Triceps Pushdown
60 sec
10
4
Abs
Cable Rope Overhead Tricep Extension
60 sec
10
4
Abs
Barbell Curl
60 sec
10
4
Abs
Dumbbell Alternating Bicep Curl
60 sec
10
4
Abs
Dumbbell Alternating Hammer Curl
60 sec
10
4
ANY
Back
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Wide Grip Lat Pulldown
90 sec
10
4
Back
Neutral grip lat pulldown
90 sec
10
4
Abs
Barbell Curl
90 sec
10
4
Abs
Barbell Bent-Over Row
90 sec
10
4
Abs
Dumbbell Alternating Hammer Curl
90 sec
10
4
Back
Cable One-Arm Lat Pulldown
90 sec
10
4
Abs
Dumbbell Alternating Bicep Curl
90 sec
10
4
Back
Cable Seated Row
90 sec
10
4
Abs
Dumbbell One-Arm Preacher Curl
90 sec
10
4
ANY
Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Machine Single-Leg Press
90 sec
10
4
Upper Legs
Machine Leg Press
90 sec
10
4
Upper Legs
Single Leg Extension
90 sec
10
4
Upper Legs
Seated Leg Curl
90 sec
10
4
Lower Legs
Seated Calf Raise
90 sec
10
4
Lower Legs
Barbell Standing Calf Raise
90 sec
10
4
ANY
Shoulders
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Barbell Military Press
90 sec
10
4
Abs
Barbell Upright Row
90 sec
10
4
Abs
Dumbbell Front Raise
90 sec
10
3
Abs
Dumbbell Lateral Raise
90 sec
10
3
Abs
Cable Shrug
90 sec
10
4