JB Routine1 - JEFIT

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JB Routine1 - JEFIT

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JB Routine1

General

Advanced

Machine strength

Plan Details

The JB Routine1 routine by jblanchard4 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Mon

shoulders

Est. 64 min

12 exercises

45 degree lateral raise Demonstration

45 degree lateral raise

1 Set x 30 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 30 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

1 Set x 30 Reps

45 degree lateral raise Demonstration

45 degree lateral raise

1 Set x 30 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 20 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

1 Set x 20 Reps

45 degree lateral raise Demonstration

45 degree lateral raise

1 Set x 30 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

1 Set x 10 Reps

Barbell Rear Military Press Demonstration

Barbell Rear Military Press

3 Sets x 10 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 20 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 20 Reps

Tue

Arms

Est. 29 min

4 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Wed

Chest

Est. 26 min

3 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 15 Reps

Thu

Back

Est. 70 min

10 exercises

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 10 Reps

Fri

Legs

Est. 50 min

7 exercises

Hack Squat Demonstration

Hack Squat

3 Sets x 10 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 20 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 20 Reps

Any

Abs or Cardio

Est. 240 min

11 exercises

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 20 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Swimming Demonstration

Swimming

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Rowing Demonstration

Rowing

1 Set