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

Smith Machine Squat

120 sec

12,10,8,6,4

Leg Press

75 sec

12,10,8,6

Leg Extensions

75 sec

12,10,8,6

Thigh Abductor

75 sec

Glute Machine

60 sec

12,10,8,6

Dumbbell Jumping Squat

75 sec

One-Leg Hyperextension Weighted

75 sec

Decline Crunch

75 sec

Ab Ball Unders

60 sec

Day 2

UPPER-CHEST & SHO SMASH

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Incline Bench Press

80 sec

12,10,8,6

Close-Grip Landmine Press

65 sec

Dumbbell Incline Fly

65 sec

Barbell Neck Press

70 sec

12,10,8,6

Cable Lower Chest Raise

0 sec

12,10,8,6

Low Cable Press

70 sec

12,10,8,6

Supinated Military Press

70 sec

12,10,8,6

Dumbbell Lateral Raise

70 sec

12,10,8,6

Cable Up Right Row

70 sec

12,10,8,6

Dumbbell Bent Over Delt Raise

55 sec

12,10,8,6

Exercise Ball Knee Roll

100 sec

12,10,8,6

Cable Rope Crunch

100 sec

12,10,8,6

Ab Ball Unders

100 sec

12,10,8,6

Day 3

ARMS BUILD MASS

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Curl

60 sec

12,10,8,6

Dumbbell Alternate Bicep Curl

60 sec

12,10,8,6

BARBELL HAMMER GRIP

60 sec

Dumbbell Spider Curl

65 sec

DUMBBELL WEIGHT PLATE CURL

60 sec

Cable Triceps Pushdown

60 sec

Dumbbell Tate Press

60 sec

UNDERHAND FRENCH PRESS

60 sec

X-MEN EXTENSION

60 sec

Treadmill Running

65 min

Day 4

SKINNY LEGS EDITION

Muscle

Exercise Name

Timer

Reps

Sets

Track

Lying Leg Curls

65 sec

Dumbbell Stiff Leg Deadlift on Bench

65 sec

One-Leg Hyperextension Weighted

65 sec

Barbell Jefferson Squat

65 sec

Cable Pull Through

65 sec

Box Jump Multiple Response

65 sec

Glute Machine

65 sec

Day 5

BACK & TRICEPS ALT

Muscle

Exercise Name

Timer

Reps

Sets

Track

Leverage Machine Iso Row

75 sec

Wide Grip Lat Pulldown

75 sec

Dumbbell Bent Over Row

75 sec

Dumbell Powers Row

75 sec

Day 5

BACK ANNIHILATION

Muscle

Exercise Name

Timer

Reps

Sets

Track

Leverage Machine Iso Row

75 sec

Wide Grip Lat Pulldown

75 sec

Dumbbell Bent Over Row

75 sec

Dumbell Powers Row

75 sec

Machine T-Bar Reverse Grip Row

75 sec

Lee Haney Barbell Shrug

75 sec

One-arm Y Raise

75 sec

Incline Rear Delts

75 sec

Day 6

REST

Day 7

REST

Day 8

[2023-06-26] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Indoor Cycling

75 min

Day 8

[2023-06-27] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Incline Bench Press

75 sec

MultiGrip Bench

75 sec

3 Dime Push-Ups

75 sec

Dumbbell Decline Twist

75 sec

Machine Fly

75 sec

Cable Tricep Pushdown

75 sec

Reverse Press Down

75 sec

Dumbbell Kickback/Close Grip PU

75 sec

Dumbbell Kickback/Zottman

75 sec

Reverse Rope

75 sec

Day 8

5 ALARM QUADS

Muscle

Exercise Name

Timer

Reps

Sets

Track

Leg Extensions

45 sec

12,15,15

Leg Press

45 sec

15,15,12,12,12

Hack Squat

45 sec

8,10

Leg Extensions

45 sec

Smith Machine Squat

45 sec

8,10

Barbell Lunge

45 sec

8,10

Seated Leg Curl

45 sec

10,12

Lying Leg Curls

45 sec

8,10#

HEX BAR DEADLIFT

60 sec

8,10

Single Leg Curl

45 sec

8,10

Seated Calf Raise

60 sec

Standing Calf Raises

55 sec

Day 8

Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Shrug Bar Press

75 sec

DB Front Raise/Side Fly

85 sec

Incline Reverse Lateral Raise

75 sec

Smith Machine Deltoid Row

75 sec

Dumbbell Shoulder Shrug

75 sec

Cable Rear Delt Ladder

75 sec

Reverse D Grip

75 sec

X-MEN EXTENSION

75 sec

Reverse Rope

75 sec

Day 9

Plateau Busting Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Shoulder Press

75 sec

12,10,8,6,

Barbell Standing Press Behind The Neck

75 sec

8,10

Dumbbell Lateral Raise

0 sec

Dumbbell Upright Row

75 sec

Leaning Cable Side Delts

75 sec

12,15

Dumbbell Reverse Flyes

0 sec

Cable Rope Face Pull

75 sec

Barbell Shrug

75 sec

Barbell Shrugs Behind The Back

75 sec

Dumbbell Seated Side Lateral Raise

0 sec

Dumbbell Seated Front Raise

0 sec

Dumbbell Bent Over Reverse Fly

75 sec

Cable Rear Delt Ladder

55 sec

Exercise Ball Pull In

65 sec

Cable Crunch

65 sec

Dumbbell Side Bend

65 sec

Day 10

ARMS BUILD MASS

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Seated Curl

0 sec

8,10,8,10,8N

Dumbbell Skullcrusher

60 sec

8,10

8's Isometric Hold

0 sec

8's Isometric Skullcrusher

75 sec

Close Grip EZ Bar Preacher Curl

0 sec

Dumbbell Seated Triceps Press

75 sec

10,#

Dumbbell Incline Curl

0 sec

Cable Rope High Pulley Overhead Tricep Extension

75 sec

Rope Push-Down 21's

75 sec

Dumbbell Hammer Curls

0 sec

Cable One Arm Tricep Pushdown

75 sec

Cable Standing Biceps Curl

75 sec

Cable Triceps Pushdown

75 sec

BARBELL HAMMER GRIP

75 sec

Hammer Grip Close Press

75 sec

Treadmill Running

65 min

Day 11

TRASHING CHEST

Muscle

Exercise Name

Timer

Reps

Sets

Track

CROSSOVER LADDER

75 sec

Dumbbell Incline Bench Press

75 sec

Dumbbell Bench Press

65 sec

8's Isometric Hold

65 sec

Dumbbell Incline Fly

75 sec

Low Cable Press

75 sec

Day 12

HIGH VOLUME BACK

Muscle

Exercise Name

Timer

Reps

Sets

Track

Wide Grip Lat Pulldown

75 sec

Barbell Bent Over Row

65 sec

Barbell Reverse Grip Bent Over Row

65 sec

V-Bar Pulldown

65 sec

Cable Underhand Pull Down

65 sec

Dumbbell One Arm Row

65 sec

Dumbbell Incline Bench Two Arm Row

65 sec

Barbell Rack Pulls

75 sec

Cable Crunch

75 sec

V Ups

60 sec

Sit Up

75 sec

Day 12

Leg Blast

Day 13

REST

Day 14

REST

Day 15

BRUTAL

Muscle

Exercise Name

Timer

Reps

Sets

Track

Kneeling Leg Curl

65 sec

Dumbbell Walking Lunges

95 sec

Lying Leg Curls

95 sec

Machine Hip Abduction

75 sec

Machine Hip Adduction

75 sec

Leg Press (High Feet)

90 sec

Leg Extensions

90 sec

Barbell Squat

95 sec

Leg Press with Narrow Stance

65 sec

Leg Press with Wide Stance

65 sec

Seated Calf Raise

55 sec

Calf Press On Leg Press

65 sec

Day 16

Shoulder Homicide

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Rear Delt Ladder

75 sec

Machine Shoulder Press

60 sec

INCLINE FRONT BARBELL RAISES

75 sec

Dumbbell Lateral Raise

60 sec

X-MEN EXTENSION

0 sec

Cable Rope Face Pull

55 sec

Lee Haney Barbell Shrug

60 sec

Shoulder Press Combo

75 sec

Cable Crunch

60 sec

Ab Ball Unders

65 sec

Day 17

Arm Explosion

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Curl

0 sec

12,10,8,8

Cable Rope Triceps Pushdown

55 sec

12-15

Close Grip EZ Bar Preacher Curl

0 sec

Cable Rope Overhead Triceps Extension

65 sec

Dumbbell Incline Curl

0 sec

EZ-Bar Skullcrusher

65 sec

Dumbbell Alternate Hammer Curl

0 sec

12,10,10,10

Dumbbell Seated Triceps Press

65 sec

Cable High Curl

0 sec

Cable Triceps Pushdown

65 sec

Reverse EZ-Bar Curl

0 sec

Dumbbell Standing Triceps Kickback

0 sec

Close Hand Pushup

65 sec

Day 18

CHEST OF DEATH ☠

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Incline Bench Press

75 sec

Dumbbell Incline Bench Press

75 sec

Dumbbell Bench Press

75 sec

10,12

8's Isometric Hold

75 sec

Close-Grip Landmine Press

0 sec

Cable Incline Fly

75 sec

Cable Cross Over

0 sec

Push Up

0 sec

Isometric Hold Pushup

65 sec

Lying Cable Crossover

0 sec

Press Out

75 sec

V Ups

60 sec

Hanging Leg Raise

60 sec

Exercise Ball Pull In

60 sec

Treadmill Running

65 min

Day 19

BACKILLER

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bent Over Row

80 sec

12,10,8,6,4

Weighted Pull Ups

73 sec

8,10

Dumbbell One Arm Row

70 sec

Swing Row

75 sec

Reverse Grip Lat Pull Down

65 sec

10,12

Cable Seated Row

65 sec

10,12

Dumbbell Incline Bench Two Arm Row

65 sec

8,12

Wide Grip Lat Pulldown

0 sec

10,15

Cable Straight Arm Push Down

0 sec

10,15

Standing Low Cable Rope Row

65 sec

10,15

Smith Machine Toe Raise

65 sec

Seated Calf Raise

60 sec

Calf Press On Leg Press

65 sec

Day 20

REST

Day 21

REST

Day 8

Back

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Front Lat Pulldown (Close Grip)

75 sec

Shrug Bar Lat Pull

75 sec

DB Bent Over Fly to Lat Pull

75 sec

DB Sumo Lat Pull

75 sec

Incline Lat Pull-Down

75 sec

Machine Seated Calf Raise

75 sec

Machine Seated Single-Leg Calf Raise

75 sec

Tibilias Contraction

75 sec

Day 8

Chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Incline Bench Press

75 sec

Barbell Reverse Bench Press (Wide Grip)

75 sec

Plyometric Push-ups

75 sec

3 Dime Push-Ups

75 sec

Cable Cross-Over

75 sec

Cable Rope Supine Tricep Extension

75 sec

3 in 1 Tricep Skullcrushera

75 sec

Day 8

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Smith Machine Squat

75 sec

LANDMINE SQUAT

75 sec

Incline Goblet Squat/Lunge

75 sec

Machine Leg Curl

75 sec

Machine Hip Adduction

75 sec

Machine Hip Abduction

75 sec

Glute Machine

75 sec

Day 8

Cycling

Muscle

Exercise Name

Timer

Reps

Sets

Track