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

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samuel.baldovic

machine engineering

Information

Frequency : 9 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate

Tags :

Description

Day 1

Lats (Pull)

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Bent-Over Row

20 sec

15

8

Progress Chart

Machine Lat Pulldown (Reverse Grip)

20 sec

15

8

Progress Chart

Barbell Shrug

20 sec

15

8

Progress Chart

Chin-Up (Close Grip)

20 sec

15

8

Progress Chart

Pull-Up (Hammer Grip)

20 sec

15

8

Progress Chart

Weighted Pull-Up

20 sec

15

8

Progress Chart

Machine Seated Row

20 sec

15

8

Progress Chart

Barbell Pullover

20 sec

15

8

Progress Chart

Barbell Deadlift

20 sec

15

8

Progress Chart

Day 2

Chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Weighted Drop Push-Up

20 sec

15

8

Progress Chart

Barbell Bench Press

20 sec

15

8

Progress Chart

Dumbbell Fly

20 sec

15

8

Progress Chart

Machine Incline Chest Press

20 sec

15

8

Progress Chart

Dumbbell Incline Fly

20 sec

15

8

Progress Chart

Machine Bench Press

20 sec

15

8

Progress Chart

Day 3

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Hack Squat

20 sec

15

8

Progress Chart

Cable Hip Abduction

20 sec

15

8

Progress Chart

Machine Hip Abduction

20 sec

15

8

Progress Chart

Machine Seated Leg Curl

20 sec

15

8

Progress Chart

Machine Calf Raise

20 sec

15

8

Progress Chart

Calf Press On Leg Press

20 sec

15

8

Progress Chart

Machine Leg Extension

20 sec

15

8

Progress Chart

Reverse Nordic Curl

20 sec

15

8

Progress Chart

Machine Leg Curl (Prone)

20 sec

15

8

Progress Chart

Day 4

Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell One-Arm Incline Lateral Raise

20 sec

15

8

Progress Chart

Cable Bent-Over Lateral Pulley

20 sec

15

8

Progress Chart

Cable Lateral Raise

20 sec

15

8

Progress Chart

Day 5

Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Tricep Extension

20 sec

15

8

Progress Chart

Cable Rope Overhead Tricep Extension

20 sec

15

8

Progress Chart

Day 6

Biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable One-Arm Bicep Curl

20 sec

15

8

Progress Chart

Cable Rope Hammer Curl

20 sec

15

8

Progress Chart

Preacher Curl Machine

20 sec

15

8

Progress Chart

Cable Rope Preacher Curl (Hammer)

20 sec

15

8

Progress Chart

Day 7

Abs // Back

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Kneeling Crunch

20 sec

15

8

Progress Chart

Decline Bench Leg Raise

20 sec

15

8

Progress Chart

Back Hyperextension

20 sec

15

8

Progress Chart

Machine Back Extension

20 sec

15

8

Progress Chart

Weighted Crunch

20 sec

15

8

Progress Chart

Day 8

Firearms

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Wrist Curl (Palms Up)

20 sec

15

8

Progress Chart

Barbell Wrist Curl (Palms Down)

20 sec

15

8

Progress Chart

Cable Wrist Curl (Reverse Grip)

20 sec

15

8

Progress Chart

Day 9

cardio

Muscle

Exercise Name

Timer

Reps

Sets

Track

Field Sports

20 min

-

-

Progress Chart

Repeated Sprint Training (RST // SIT)

20 min

-

-

Progress Chart

Treadmill Running

20 min

-

-

Progress Chart