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Sello_Sepanki JFit_Int
General
Intermediate
Machine strength
Plan Details
The Sello_Sepanki JFit_Int routine by SepankiPheto is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Rest
Est. 61 min
9 exercises
Kettlebell Alternating Hang Clean
3 Sets x 8 Reps
Cable One-Arm Fly (Stability Ball)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Dumbbell External Rotation
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Tue
Chest and Triceps
Est. 57 min
8 exercises
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Wed
Legs and Abs
Est. 64 min
9 exercises
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 12 Reps
Plank
2 Sets
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Back and Abs
Est. 67 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Air Bike
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Leg Raise
3 Sets x 20 Reps
Sat
Biceps and Shoulders
Est. 62 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
