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TAMMYRAE
Current Routine
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Chap Dream Body
Information
Frequency :
8 days / week
Day Type :
Day of the Week
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Tuesday
Back/Rear Delts
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Machine Iso Lateral High Row
60 sec
25
1
Back
Cable V Crossover Lat Pull Downs
120 sec
25
1
Back
Cable Lat Pulldown (Wide Grip)
120 sec
15
4
Back
Cable Shoulder Extension
120 sec
15
3
Back
Angled Pull Down (on floor or bench)
120 sec
15
3
Back
Barbell Back Pulses
0 sec
20
2
Back
Cable Rope Face Pull
120 sec
20
2
Shoulders
Cable Reverse Fly
120 sec
15
4
Cardio
Step Machine
60 min
-
-
Cardio
Walking
60 min
-
-
Shoulders
Machine Reverse Fly
60 sec
15
4
Thursday
Shoulders
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
60 min
-
-
Shoulders
Dumbbell Front Raise
60 sec
8
3
Shoulders
Banded Rotator Cuff Dynamic Warm-Up 3 ways
60 sec
45
2
Shoulders
Incline Bench DB Front Raise
0 sec
15
3
Shoulders
DB Y Raise (Chest Supported)
120 sec
15
3
Shoulders
Dumbbell Seated Shoulder Press
120 sec
12
4
Shoulders
Dumbbell Seated Side Lateral Raise
120 sec
20
3
Shoulders
Machine Deltoid Raise
60 sec
8
3
Chest
Cable Incline Fly
120 sec
20
2
Shoulders
Machine Reverse Fly
120 sec
15
3
Shoulders
Rear Delts Head Down Pulls
120 sec
20
2
Shoulders
Dumbbell Upright Row
120 sec
20
2
Cardio
Step Machine
60 min
-
-
Cardio
Treadmill Running
60 min
-
-
Friday
Chest/Arms/Abs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
120 sec
12
3
Triceps
Machine Assisted Dip
0 sec
20
3
Chest
Push-Up
120 sec
20
3
Chest
Dumbbell Incline Bench Press
120 sec
12
3
Shoulders
Machine Deltoid Raise
120 sec
15
3
Shoulders
Dumbbell Front Raise
120 sec
57
1
Biceps
Cable Bicep Curl
120 sec
15
3
Biceps
Dumbbell Alternating Bicep Curl
60 sec
15
3
Triceps
Cable Tricep Pushdown (Rope)
120 sec
15
3
Triceps
Cable Rope Overhead Tricep Extension
60 sec
15
2
Abs
Leg Raise
0 sec
30
2
Abs
Plank Pulse (front/sides)
60 sec
30
2
Abs
Parallel Bar Hip Raise
60 sec
30
2
Cardio
Jump Rope
60 min
-
-
Cardio
Step Machine
60 min
-
-
Cardio
Treadmill Running
60 min
-
-
Cardio
Walking
60 min
-
-
ANY
cardio
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Running
60 min
-
-
Cardio
Treadmill Running
60 min
-
-
Cardio
Walking
60 min
-
-
Cardio
Step Machine
60 min
-
-
Cardio
Stationary Bike
60 min
-
-
ANY
free flow add in
Muscle
Exercise Name
Timer
Reps
Sets
Track
Glutes
45 deg glute focused hyper
60 sec
15
3
Glutes
Reverse Hypers on Bench & Smith Machone
60 sec
12
3
Glutes
Glute Kickback Machine
60 sec
12
3
Cardio
Walking
60 min
-
-
ANY
funzies
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Plank
60 sec
-
2
Upper Legs
Kettlebell Swing
60 sec
30
2
Abs
Cable Wood Chop
60 sec
20
2
Upper Legs
Star Jump
60 sec
20
2
Glutes
Stability Ball Hamstring Curl to Bridge
60 sec
20
2
Abs
Crunch
60 sec
30
2
Back
Cat Stretch
15 sec
-
2
Cardio
Treadmill Running
60 min
-
-
ANY
Workout A
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Step Machine
60 min
-
-
Cardio
Walking
60 min
-
-
Upper Legs
High Knees w/ Plate
30 sec
15
1
Upper Legs
Banded Sissy Squats
30 sec
15
1
Upper Legs
Toddler Squats
60 sec
39
1
Upper Legs
Knees to Squat
0 sec
12
1
Upper Legs
In & Out Squats
0 sec
15
1
Upper Legs
Knees to Squat
0 sec
12
1
Upper Legs
In & Out Squats
60 sec
15
1
Upper Legs
Knees to Squat
0 sec
12
1
Upper Legs
In & Out Squats
0 sec
15
1
Upper Legs
Knees to Squat
0 sec
12
1
Upper Legs
In & Out Squats
0 sec
15
1
Upper Legs
Dumbbell Reverse Lunge 3 Stride
60 sec
8
1
Upper Legs
Bodyweight Squat Hold
60 sec
-
1
Upper Legs
Bodyweight Wall Squat
60 sec
30
1
Upper Legs
Machine Leg Press
60 sec
30
1
Upper Legs
Bodyweight Step-Up
60 sec
20
1
Upper Legs
Box Side to Side Shuffle
60 sec
-
1
Upper Legs
Machine Leg Press
0 sec
20
1
Upper Legs
Bodyweight Step-Up
0 sec
20
1
Upper Legs
Box Side to Side Shuffle
60 sec
-
1
Cardio
Walking
60 min
-
-
ANY
Workout B
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
60 min
-
-
Glutes
Band Side to Side Steps
0 sec
20
1
Upper Legs
Bodyweight Walking Lunge
0 sec
20
1
Upper Legs
Machine Leg Curl (Prone)
60 sec
35
1
Abs
Stability Ball Bridge
0 sec
15
1
Glutes
Stability Ball Hamstring Curl to Bridge
60 sec
10
1
Abs
Stability Ball Flutter Kicks
60 sec
30
1
Glutes
🔥Knees to Squat Jump w/ Stepper w/ In & Outs back to Knees to Squat
60 sec
16
1
Glutes
Low Impact Sumo Squat Jump
0 sec
30
1
Upper Legs
Bodyweight Squat Hold
60 sec
-
1
Glutes
Bodyweight Foot Elevated Single Leg Glute Bridge
0 sec
15
1
Glutes
Banded Donkey Kicks
0 sec
20
1
Cardio
Jump Rope
60 min
-
-
Upper Legs
Box Side to Side Shuffle
60 sec
-
1
Cardio
Walking
60 min
-
-
Cardio
Step Machine
60 min
-
-