Total Body Makeover - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Total Body Makeover - JEFIT

Total Body Makeover banner

Total Body Makeover

Bulking

Beginner

Machine strength

Plan Details

The Total Body Makeover routine by kennethspayne is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

increase muscle mass while also allowing for consistant fat loss

Routine detail

Mon

Chest and Triceps

Est. 47 min

8 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 10 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

3 Sets x 10 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

3 Sets x 10 Reps

Tue

Back and Biceps

Est. 45 min

8 exercises

Machine Landmine Row (Reverse Grip) Demonstration

Machine Landmine Row (Reverse Grip)

3 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 10 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 10 Reps

Cable Reverse Preacher Curl Demonstration

Cable Reverse Preacher Curl

3 Sets x 10 Reps

Wed

Shoulders and Forearms

Est. 45 min

8 exercises

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 10 Reps

Dumbbell Seated One-Arm Wrist Curl Demonstration

Dumbbell Seated One-Arm Wrist Curl

3 Sets x 10 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 10 Reps

Dumbbell Seated Wrist Curl (Palms Down) Demonstration

Dumbbell Seated Wrist Curl (Palms Down)

3 Sets x 10 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

3 Sets x 10 Reps

Dumbbell Shoulder Raise Demonstration

Dumbbell Shoulder Raise

3 Sets x 10 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Thu

Hardcore Cardio/Abs & Core

Est. 63 min

9 exercises

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Cable Judo Flip Demonstration

Cable Judo Flip

3 Sets x 10 Reps

Cable Reverse Wood Chop Demonstration

Cable Reverse Wood Chop

3 Sets x 10 Reps

Step Machine Demonstration

Step Machine

1 Set

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Elliptical Training Demonstration

Elliptical Training

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Fri

Legs

Est. 88 min

15 exercises

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 10 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

3 Sets x 10 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

3 Sets x 10 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

3 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 10 Reps

Bench Leg and Hip Stretch Demonstration

Bench Leg and Hip Stretch

3 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 10 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

3 Sets x 10 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 10 Reps

Hack Single-Leg Calf Raise Demonstration

Hack Single-Leg Calf Raise

3 Sets x 10 Reps

Cable Pull Through Demonstration

Cable Pull Through

3 Sets x 10 Reps

Sat

Cardio/Abs & Core/

Est. 118 min

8 exercises

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable Crunch Kneeling Rotation Demonstration

Cable Crunch Kneeling Rotation

3 Sets x 10 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Bench Rotational Crunch Demonstration

Bench Rotational Crunch

3 Sets x 10 Reps

Step Machine Demonstration

Step Machine

1 Set

Barbell Side Bend Demonstration

Barbell Side Bend

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Sun

Rest

Est. 0 min

0 exercises

This day is empty