Anterior, Posterior, and Legs - JEFIT

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Anterior, Posterior, and Legs - JEFIT

Anterior, Posterior, and Legs banner

Anterior, Posterior, and Legs

AUDIO TIP

General

Intermediate

None

Plan Details

The Anterior, Posterior, and Legs routine by rdean5 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Any

Anterior Chain

Est. 0 min

15 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

2 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

2 Sets x 8 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

2 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

2 Sets x 10,6 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

2 Sets x 6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15,8,8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

2 Sets x 10 Reps

Dumbbell Waiters Curl Demonstration

Dumbbell Waiters Curl

3 Sets x 25,12,12 Reps

Shoulder Burn Demonstration

Shoulder Burn

1 Set x 15 Reps

Bench Push-Up Demonstration

Bench Push-Up

2 Sets x 15,12 Reps

Dumbbell One-Arm Reverse Curl Demonstration

Dumbbell One-Arm Reverse Curl

2 Sets x 10 Reps

Dumbbell Curl 21 Demonstration

Dumbbell Curl 21

1 Set x 21 Reps

Any

Posterior Chain

Est. 0 min

15 exercises

Trap Bar Deadlift Demonstration

Trap Bar Deadlift

2 Sets x 6 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

2 Sets x 6,8 Reps

Cable Seated Row Demonstration

Cable Seated Row

2 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

2 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

2 Sets x 6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets x 6,7 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 8,10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

2 Sets x 10 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 10,12,12 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

2 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

2 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

2 Sets x 6,8 Reps

Bayesian Curls Demonstration

Bayesian Curls

1 Set x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 12 Reps

Any

Legs-Lower Body

Est. 0 min

11 exercises

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

2 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

2 Sets x 8 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

2 Sets x 6,8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 15 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

3 Sets x 21 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

1 Set x 4 Reps

Ab Roll Demonstration

Ab Roll

3 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 12 Reps

Dumbbell Decline Bench Lunge Demonstration

Dumbbell Decline Bench Lunge

2 Sets x 8,12 Reps

Barbell Kneeling Squat Demonstration

Barbell Kneeling Squat

2 Sets x 20 Reps

Any

Cardio

Est. 0 min

8 exercises

Boxing Demonstration

Boxing

3 Sets

Bench Dip Demonstration

Bench Dip

2 Sets x 12 Reps

Sulek Curls Demonstration

Sulek Curls

3 Sets x 8 Reps

Bayesan Curls Demonstration

Bayesan Curls

3 Sets x 6,6,8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

3 Sets x 10,12,12 Reps

Incline Treadmill Demonstration

Incline Treadmill

4 Sets

Recumbent Bike Demonstration

Recumbent Bike

3 Sets