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

Barbell Bench Press

60 sec

Smith Machine Bench Press

60 sec

Dumbbell Bench Press

60 sec

Dumbbell Standing One Arm Triceps Extension

60 sec

Dumbbell Standing Triceps Extension

60 sec

Leverage Incline Chest Press

60 sec

Leverage chest press machine (single-arm, side-on)

60 sec

Dumbbell Straight Arm Pullover

60 sec

Cable Reverse Grip Triceps Pushdown

60 sec

Cable Lower Chest Raise

60 sec

Cable Mid Chest Crossovers

60 sec

Cable Inner Chest Press

60 sec

Cable Rope Triceps Pushdown

60 sec

Machine Fly

60 sec

Machine Triceps Extension

60 sec

Day 2

Shoulders & Traps (2017 Feb)

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Lateral Raise

60 sec

Smith Machine Shoulder Press

60 sec

Smith Machine Shoulder Press Behind the Neck

60 sec

Dumbbell Shoulder Press

60 sec

Cable Reverse Fly

60 sec

Cable Standing Deltoid Raise

60 sec

Dumbbell Standing Alternate Front Raises

60 sec

Cable Rope Face Pull

60 sec

Dumbbell Seated Bent Over Reverse Fly

60 sec

Dumbbell Lateral Raise

60 sec

Day 3

Back & Biceps (2017 Feb)

Muscle

Exercise Name

Timer

Reps

Sets

Track

Iso Lateral Wide Pulldown

60 sec

Preacher Curl Machine

60 sec

Cable Seated Row

60 sec

Barbell Standing Wide Grip Biceps Curl

60 sec

Single arm cable rows

60 sec

Preacher Curl Machine (one arm)

60 sec

Reverse Grip Vertical Row

60 sec

Dumbbell Cross Body Hammer Curl

60 sec

Cable Straight Arm Push Down

60 sec

EZ Bar Curl

60 sec

Dumbbell Alternate Incline Curl

60 sec

Dumbbell Alternate Hammer Curl

60 sec

Smith Machine Bicep Curl

60 sec

Bent over ez-bar bicep curls

60 sec

Single dumbbell goblet-hold bicep curl

60 sec

Day 3

Zac Perna; Chest (2016 Dec)

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Bench Press

60 sec

Smith Machine Incline Bench Press

60 sec

Leverage Incline Chest Press

60 sec

Dumbbell Fly

60 sec

Cable Inner Chest Press

60 sec

Push Up

60 sec

Day 4

Zac Perna; Arms (2016 Dec)

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Reverse Grip Curl

60 sec

Cable Standing Biceps Curl

60 sec

Cable Reverse Grip Triceps Pushdown

60 sec

Dumbbell Alternate Bicep Curl

60 sec

Dumbbell Hammer Curls

60 sec

Cable Rope Triceps Pushdown

60 sec

Cable High Pulley Overhead Tricep Extension

60 sec

Barbell Reverse Grip Skullcrusher

60 sec

Preacher Curl Machine

5 sec

Dip Machine

5 sec

21's

60 sec

Tricep rope 21's

60 sec

Smith Machine Bicep Curl

60 sec

Day 11

Biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Rope Hammer Curls

60 sec

Cable One Arm High Curl

60 sec

Ace's 21 smash

60 sec

30's

60 sec

Dual-handle close-grip bicep cable curl

60 sec

Ace's bicep smash (cable bicep curl)

60 sec

Barbell Curl

60 sec

Barbell Close Grip Standing Curl

60 sec

Dumbbell Zottman Curl

60 sec

Cable Standing Biceps Curl

60 sec

Cable Squatting Curl

60 sec

Cable Overhead Curl

60 sec

Dumbbell Concentration Curls

60 sec

Dumbbell Incline Bench Hammer Curl

60 sec

Dumbbell Alternate Incline Curl

60 sec

Cable Standing One Arm Bicep Curl

60 sec

Barbell Preacher Curl

60 sec

Barbell Close Grip Preacher Curl

60 sec

Barbell Reverse Curl

60 sec

Preacher Curl Machine

60 sec

Dumbbell Alternate Bicep Curl

60 sec

21's

60 sec

Cross Body Hammer Curl

60 sec

Dumbbell Alternate Hammer Curl

60 sec

Cross body hammer curls (w/5-second hold)

60 sec

Dumbbell Standing Alternate Reverse Curl

60 sec

Seated close-grip EZ curl between the knees

60 sec

Barbell Spider Curl

60 sec

Barbell Standing Wide Grip Biceps Curl

60 sec

Wide dumbbell curl

60 sec

Smith Machine Bicep Curl

60 sec

Dumbbell Alternate Hammer Preacher Curl

60 sec

Preacher Curl Machine (one arm)

60 sec

Day 12

Zach Zeiler; Chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

60 sec

Smith Machine Bench Press

60 sec

Dumbbell Bench Press

60 sec

Leverage Incline Chest Press

60 sec

Dumbbell Straight Arm Pullover

60 sec

Cable Inner Chest Press

60 sec

Cable Mid Chest Crossovers

60 sec

Cable Lower Chest Raise

60 sec

Leverage chest press machine (single-arm, side-on)

60 sec

Day 13

Abs & Core

Muscle

Exercise Name

Timer

Reps

Sets

Track

Ab Crunch Machine

60 sec

Cable Kneeling Pulldown

60 sec

Ab roller

60 sec

Ab crunch bench

60 sec

Parallel Bar Leg Raise

60 sec

Weight Plate Decline Crunch

60 sec

Seated Leg Tucks

60 sec

Decline Crunch

60 sec

Day 13

Zach Zeiler; Back

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable straight arm rope pulldown

60 sec

Bent-over plate row-backs

60 sec

One arm iso lateral row (underhand grip)

60 sec

Seated Machine Row

60 sec

Cable Seated Row

60 sec

Wide Grip Lat Pulldown

60 sec

Zeiler cable lat pulldowns

60 sec

Iso Lateral Wide Pulldown

60 sec

Reverse Grip Vertical Row

60 sec

Machine Lat Pull Down

60 sec

Barbell Bent Over Row

60 sec

Machine Assisted Pull Up

60 sec

Day 14

Zac Perna; Arms

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Curl

60 sec

Triceps Pushdown V Bar

60 sec

Cable Concentration Curl

60 sec

Cable Rope Hammer Curls

60 sec

Barbell Reverse Curl

60 sec

Cable Seated One Arm Concentration Curl

60 sec

Cable High Curl

60 sec

Cable One Arm High Curl

60 sec

Barbell Lying Triceps Extension

60 sec

Dumbbell Alternate Incline Hammer Curl

60 sec

Barbell Seated Overhead Triceps Extension

60 sec

Smith Machine Close Grip Bench Press

60 sec

Cable Tricep Kickback

60 sec

Barbell Close Grip Standing Curl

60 sec

Smith Machine Bicep Curl

60 sec

Day 16

Ace's Death Set (Shoulders)

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Shoulder Press

0 sec

Dumbbell Lateral Raise

0 sec

Dumbbell Bent Over Delt Raise

0 sec

Day 17

Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Rope Triceps Pushdown

60 sec

Machine Triceps Extension

60 sec

Chest Dip

60 sec

Cable Triceps Pushdown

60 sec

Cable One Arm Tricep Pushdown

60 sec

Dumbbell Tricep Kickback

60 sec

Dumbbell One Arm Triceps Extension

60 sec

Triceps Pushdown V Bar

60 sec

Machine Assisted Dip

60 sec

Dumbbell Lying Supine Two Arm Triceps Extension

60 sec

Cable Tricep Kickback

60 sec

Dip Machine

60 sec

Dumbbell Standing Triceps Extension

60 sec

Day 19

Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Shoulder Press

60 sec

Smith Machine Shoulder Press Behind the Neck

60 sec

Cable Rope Face Pull

60 sec

Barbell Standing Military Press

60 sec

Dumbbell Standing Alternate Front Raises

60 sec

Dumbbell Seated Side Lateral Raise

60 sec

Dumbbell Front Two Raise

60 sec

Cable Bent Over Low Pulley Lateral

60 sec

Dumbbell Lateral Raise

60 sec

Cable Up Right Row

60 sec

Smith Machine Shoulder Press

60 sec

Cable Reverse Fly

60 sec

Plate raise (out infront)

60 sec

Wide-grip cable shpilder shrug

60 sec

Machine Shoulder Press

60 sec

Cable Front Raise

60 sec

Dumbbell Shoulder Shrug

60 sec

Twin-arm shoulder press (downstairs)

60 sec

Machine shoulder press (single arm)

60 sec

Barbell upright row

60 sec

Barbell Front Raise

60 sec

Dumbbell Upright Row

60 sec

Machine shoulder press - Single arm (downstairs)

60 sec

Ahrens Press

60 sec

Machine Reverse Flyes

60 sec

Cable Lateral Raise

60 sec

Day 21

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

60 sec

Barbell Squat

60 sec

Leg Extensions

60 sec

Leg Press

60 sec

Single leg leg press

60 sec

Calf Press On Leg Press

60 sec

Leg press (with calf press stance)

60 sec

Glutes

Barbell Glute Bridge

60 sec

Leg Press Machine

60 sec

Calf Press on Leg Press Machine

60 sec

Single leg leg press

60 sec

Seated Leg Curl

60 sec

Barbell Standing Calf Raise

60 sec

Barbell standing calf raise (with 3 second hold)

60 sec

Smith Machine Squat

60 sec

Bodyweight Standing Calf Raise

60 sec

Barbell Seated Calf Raise

60 sec

Seated Calf Raise

60 sec

Barbell Front Squat

60 sec

Dumbbell Seated Calf Raise

60 sec

Day 22

Zac Perna; Back (2016 Dec)

Muscle

Exercise Name

Timer

Reps

Sets

Track

Close Grip Reverse Lat Pull Down

60 sec

Smith Machine Bent Over Row

60 sec

Close Grip Vertical Row

60 sec

Close grip kneeling pulldown

60 sec

Cable straight arm rope pulldown

30 sec

Day 23

Chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Machine Fly

60 sec

Dumbbell Incline Bench Press

60 sec

Dumbbell Bench Press

60 sec

Dumbbell Incline Fly

60 sec

Leverage Incline Chest Press

60 sec

Dumbbell Fly

60 sec

Smith Machine Bench Press

60 sec

Ace's 20-rep smash (cable fly - upper)

60 sec

Straight arm pushed-plate raise

60 sec

Ace's 20-rep smash (bench press)

60 sec

Ace's 20-rep smash (cable fly - low)

60 sec

Dumbbell pushed-together chest press

60 sec

Cable Incline Fly

60 sec

Kneeling chest extension

60 sec

Cable Inner Chest Press

60 sec

Cable Incline Fly

60 sec

Cable Lower Chest Raise

60 sec

Cable Mid Chest Crossovers

60 sec

Side cable fly's

60 sec

Bench Pushups

60 sec

Smith Machine Incline Bench Press

60 sec

Cable alternating one-arm chest presses

60 sec

Bench Press Machine

60 sec

Machine Incline Chest Press

60 sec

Dumbbell Bent Arm Pullover

60 sec

Cable Flat Bench Fly

60 sec

Cable one-arm fly

60 sec

Push Up

60 sec

Alternating cable lower chest raise

60 sec

Barbell Bench Press

60 sec

Cable Incline Press

60 sec

Ace's 20-rep smash (incline smith press)

60 sec

Alternating standing dumbbell cross-body fly's

60 sec

Day 25

Back

Muscle

Exercise Name

Timer

Reps

Sets

Track

Iso Lateral Wide Pulldown

60 sec

Cable Seated Row

60 sec

Reverse Grip Vertical Row

60 sec

Narrow Grip Lat Pull Down

60 sec

Bent-over plate row-backs

60 sec

Cable Straight Arm Push Down

60 sec

Dumbbell Lateral Raise

60 sec

Reverse Grip Machine Lat Pull Down

60 sec

Full Range Of Motion Lat Pulldown

60 sec

Wide Grip Lat Pulldown

60 sec

Close Grip Front Lat Pulldown

60 sec

Cable Standing Row

60 sec

Cable One Arm Seated Row

60 sec

Cable One Arm Lat Pulldown

60 sec

Cable Rope Lat Pull Down

60 sec

Close Grip Reverse Lat Pull Down

60 sec

Close Grip Vertical Row

60 sec

Seated Machine Row

60 sec

Wide grip seated row

60 sec

Cable Straight Arm Push Down

60 sec

Barbell Bent Over Row

60 sec

Dumbbell One Arm Row

60 sec

Hyperextensions - Back Extensions

60 sec

One Arm Iso Lateral High Row

60 sec

T Bar Row

60 sec

Barbell Up Right Row

60 sec

Chin Up

60 sec

Pull Ups

60 sec

Hammer Grip Pull Up

60 sec

Machine Assisted Pull Up

60 sec

Machine Assisted Hammer Grip Pull Up

60 sec

Iso Lateral Wide Pulldown

60 sec

Day 32

Zac Perna; Shoulders (2016 Dec)

Muscle

Exercise Name

Timer

Reps

Sets

Track

Smith Machine Shoulder Press Behind the Neck

60 sec

Smith Machine Shoulder Press

60 sec

Dumbbell Lateral Raise

30 sec

Upright row with rope

60 sec

Cable Lateral Raise

60 sec

Dumbbell Shoulder Press

60 sec

Cable Rope Face Pull

60 sec

Dumbbell Shoulder Shrug

60 sec

Cable Bent Over Low Pulley Lateral

30 sec

Dumbbell Seated Side Lateral Raise

30 sec

Day 120

Zach Zeiler; Total Arms Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Lying Triceps Extension

60 sec

Barbell Curl

60 sec

Dumbbell One Arm Triceps Extension

60 sec

Barbell Close Grip Bench Press

60 sec

Preacher Curl Machine (one arm)

60 sec

Preacher Curl Machine

60 sec

Cable Rope Triceps Pushdown

60 sec

Cable Tricep Kickback

60 sec

Ace's bicep smash (cable bicep curl)

60 sec