barbell routine - JEFIT

barbell routine - JEFIT

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barbell routine

General

Intermediate

Machine strength

Plan Details

The barbell routine routine by Mulweiser is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Every fifth week go heavy weight/less reps(5 instead of 10) and then switch to dumbbell routine

Routine detail

Day 1

Chest

Est. 94 min

8 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Day 2

Bi's & Tri's

Est. 46 min

13 exercises

Hammer Curl Bar Demonstration

Hammer Curl Bar

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 10 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 10 Reps

Dumbbell One-Arm Wrist Curl (Pronated) Demonstration

Dumbbell One-Arm Wrist Curl (Pronated)

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

1 Set x 10 Reps

Elliptical Training Demonstration

Elliptical Training

3 Sets

Day 3

Legs

Est. 93 min

8 exercises

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 25 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 25 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

3 Sets

Day 4

Shoulders and Back

Est. 57 min

14 exercises

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Barbell Seated Press Demonstration

Barbell Seated Press

3 Sets x 10 Reps

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

3 Sets x 10 Reps

Machine Reverse T Bar Row Demonstration

Machine Reverse T Bar Row

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Reverse Overhead Dumbbell Laterals Demonstration

Reverse Overhead Dumbbell Laterals

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Elliptical Training Demonstration

Elliptical Training

3 Sets