Getting back in shape - JEFIT

Getting back in shape - JEFIT

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Getting back in shape

General

Intermediate

Barbell

Plan Details

The Getting back in shape routine by Recove is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Mon

Chest and Triceps

Est. 47 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10,8,8,6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10,8,8,6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10,8,8,6 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10,8,8,6 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 10,8,8,6 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 10,8,8,6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10,8,8,6 Reps

Cable Incline Tricep Extension Demonstration

Cable Incline Tricep Extension

4 Sets x 10,8,8,6 Reps

Tue

Back and Biceps

Est. 63 min

9 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 8 Reps

Climber Pull-Up Demonstration

Climber Pull-Up

4 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10,8,8,6 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10,8,8,6 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10,8,8,6 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10,8,8,6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10,8,8,6 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10,8,8,6 Reps

Thu

Shoulders and Legs

Est. 57 min

9 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10,8,8,6 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 10,8,8,6 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10,8,8,6 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 10,8,8,6 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10,8,8,6 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 10,8,8,6 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 10,8,8,6 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10,8,8,6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10,8,8,6 Reps

Fri

Chest and Back

Est. 50 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10,8,8,6 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10,8,8,6 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10,8,8,6 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10,8,8,6 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

5 Sets x 5 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 10,8,8,6 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10,8,8,6 Reps

Sun

Cardio and Abs

Est. 74 min

6 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Rowing Demonstration

Rowing

1 Set

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

4 Sets x 12 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

4 Sets x 20 Reps

Leg Raise with Hip Thrust Demonstration

Leg Raise with Hip Thrust

4 Sets x 12 Reps

Plank Demonstration

Plank

4 Sets