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

Dumbbell Cross Body Hammer Curl

20 sec

Cable One Arm Tricep Extension

0 sec

Cable One Arm Tricep Pushdown

0 sec

Cable Tricep One Arm Cross Extension

0 sec

Cable One Arm Tricep Extension

0 sec

Cable One Arm Tricep Pushdown

0 sec

Cable Tricep One Arm Cross Extension

0 sec

Cable One Arm Tricep Extension

0 sec

Cable One Arm Tricep Pushdown

0 sec

Cable Tricep One Arm Cross Extension

0 sec

Cable One Arm Tricep Extension

0 sec

Cable One Arm Tricep Pushdown

0 sec

Cable Tricep One Arm Cross Extension

0 sec

Cable One Arm Tricep Extension

0 sec

Cable One Arm Tricep Pushdown

0 sec

Cable Tricep One Arm Cross Extension

0 sec

Cable One Arm Tricep Extension

0 sec

Cable One Arm Tricep Pushdown

0 sec

Cable Tricep One Arm Cross Extension

0 sec

EZ Bar Preacher Curl

10 sec

Bicep Curl Machine

10 sec

Dip Machine

20 sec

Dip

10 sec

Dumbbell Incline Concentration Curl

20 sec

Dumbbell Incline L-Extension

20 sec

Barbell Curl

20 sec

EZ Bar Incline Triceps Extension

20 sec

Day 2

Joel Arms

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Rope Triceps Pushdown

10 sec

Cable High Pulley Overhead Tricep Extension

30 sec

Cable Rope Triceps Pushdown

10 sec

Cable High Pulley Overhead Tricep Extension

30 sec

Cable Rope Triceps Pushdown

10 sec

Cable High Pulley Overhead Tricep Extension

30 sec

Cable Rope Triceps Pushdown

10 sec

Cable High Pulley Overhead Tricep Extension

30 sec

Cable Rope Triceps Pushdown

10 sec

Cable High Pulley Overhead Tricep Extension

30 sec

Dumbbell Bicep Curl

10 sec

Dumbbell Hammer Curls

30 sec

Dumbbell Bicep Curl

10 sec

Dumbbell Hammer Curls

30 sec

Dumbbell Bicep Curl

10 sec

Dumbbell Hammer Curls

30 sec

Dumbbell Bicep Curl

10 sec

Dumbbell Hammer Curls

30 sec

Dumbbell Bicep Curl

10 sec

Dumbbell Hammer Curls

30 sec

Cable Reverse Grip Tricep Pushdown

10 sec

Cable Tricep Bent Over Extension

30 sec

Cable Reverse Grip Tricep Pushdown

10 sec

Cable Tricep Bent Over Extension

30 sec

Cable Reverse Grip Tricep Pushdown

10 sec

Cable Tricep Bent Over Extension

30 sec

Cable Reverse Grip Tricep Pushdown

10 sec

Cable Tricep Bent Over Extension

30 sec

Cable Reverse Grip Tricep Pushdown

10 sec

Cable Tricep Bent Over Extension

30 sec

Preacher Curl Machine

30 sec

Kettle-Bell Skull Crushers

30 sec

Barbell Curl

30 sec

Close Triceps Pushup

30 sec

Day 3

300 HIIT

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Body Row

10 sec

Bodyweight Wall Squat

10 sec

Push Up

10 sec

Glutes

Jumping Jacks

10 sec

Mountain Climbers

10 sec

Close Hand Pushup

10 sec

Barbell Body Row

10 sec

Day 6

S&A Barbell

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Behind The Head Military Press

30 sec

Barbell Ab Rollout

30 sec

Barbell Bradford Rocky Press

30 sec

Barbell Seated Twist

30 sec

Barbell Clean and Jerk

30 sec

Barbell Frankenstein Squat

30 sec

Barbell Side Bend

30 sec

Barbell Front Raise

30 sec

Pull Ups

30 sec

Plank

30 sec

Day 7

S&A Dumbbell

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Lateral Raise

45 sec

Decline Bench Weighted Twist

45 sec

Machine Torso Rotation

45 sec

Dumbbell Shoulder Press

45 sec

Dumbbell Seated Side Bend

45 sec

Dumbbell Standing Press

45 sec

Dumbbell Two Arm Side Bend

45 sec

Plank

60 sec

Hyperextensions - Back Extensions

30 sec

Day 15

C&B Dumbbell A

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Around the Worlds

30 sec

Dumbbell Bent Over Row

30 sec

Dumbbell Bench Press

30 sec

Dumbbell Deadlift

30 sec

Dumbbell Bent Arm Pullover

30 sec

Dumbbell Incline Bench Two Arm Row

60 sec

Dumbbell Lying Rear Delt Row

60 sec

Dumbbell Middle Back Shrug

60 sec

Dumbbell Palm Rotational Row

60 sec

Dumbbell Palms In Bent Over Row

60 sec

Day 16

C&B Barbell A

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Front Raise and Pullover

30 sec

Barbell Bench Press

30 sec

Barbell Bent Arm Pullover

30 sec

Barbell Bent Over Row

30 sec

Barbell Incline Bench Press

30 sec

Barbell Bent Over Two Arm Row

30 sec

Barbell Neck Press

30 sec

Barbell Deadlift

30 sec

Barbell Pullover and Press

30 sec

Day 17

C&B Dumbbell B

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Reverse Grip Incline Bench Two Arm Row

30 sec

Dumbbell Fly

30 sec

Dumbbell Hammer Grip Incline Bench Press

30 sec

Dumbbell Incline Bench Press

30 sec

Dumbbell Incline Fly

30 sec

Dumbbell Incline Fly With A Twist

30 sec

Dumbbell Palms In Bench Press

30 sec

Dumbbell Palms In Incline Bench Press

30 sec

Dumbbell Reverse Bench Press

30 sec

Dumbbell Straight Arm Pullover

30 sec

Day 18

C&B Cable A

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Cross Over

30 sec

Cable Back Incline Pushdown

30 sec

Cable Flat Bench Fly

30 sec

Cable Deadlift

30 sec

Cable Full Range of Motion Straight Crossover

30 sec

Cable Seated Row

30 sec

Cable Incline Fly

30 sec

Cable Incline Bench Row

30 sec

Day 19

C&B Cable B

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Incline Press

30 sec

Cable Palm Rotational Row

30 sec

Cable Inner Chest Press

30 sec

Cable Rope Crossover Seated Row

30 sec

Cable Lower Chest Raise

30 sec

Cable Rope Extension Incline Bench Row

30 sec

Cable Mid Chest Crossovers

30 sec

Cable Rope Lat Pull Down

30 sec

Cable Rope Extension Lying Pullover

30 sec

Day 21

Cardio

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cardio

Treadmill Running

10 min

Day 22

Step Machine

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cardio

Step Machine

15 min

Day 23

Jennifer Squats

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

60 sec

Day 24

Jennifer Leg day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Prone Leg Curls

30 sec

Hyperextensions - Back Extensions

30 sec

Leg Press

30 sec

Prone Leg Curls

30 sec

Hyperextensions - Back Extensions

30 sec

Leg Press

30 sec

Prone Leg Curls

30 sec

Hyperextensions - Back Extensions

30 sec

Leg Press

30 sec

Sit Squat

30 sec

Barbell Squat

30 sec

Day 25

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Squat

30 sec

Dumbbell Standing Calf Raise

30 sec

Dumbbell Lunges

30 sec

Seated Calf Raise

30 sec

Sumo squat

30 sec

Calf Press On Leg Press

30 sec

Calf Press on Leg Press Machine

60 sec

Leg Press

30 sec

Day 27

Abs only

Muscle

Exercise Name

Timer

Reps

Sets

Track

Tuck Crunch

30 sec

Hanging Leg Raise

30 sec

Air Bike

30 sec

V Ups

30 sec

Hanging Knee Raise

30 sec

Weight Plate Russian Twist

30 sec

Jackknife Sit up

30 sec

Knee Hip Raise On Parallel Bars

30 sec

Lying Heel Touches

30 sec

Dragon Flag

30 sec

Oblique Crunches

30 sec

Cobra

30 sec

Leg Raise

30 sec

Scissor Kick

30 sec

Side Jackknife

30 sec

Superman Leg Stretch

30 sec

Day 28

New Arm 1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Cross Body Hammer Curl

45 sec

Dumbbell Supine Triceps Extension

45 sec

Dumbbell Around the World

45 sec

Cable Standing One-Arm Bicep Curl

45 sec

Cable One-Arm Tricep Pushdown

45 sec