Banana shape - JEFIT

Banana shape - JEFIT

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Banana shape

General

Advanced

Machine strength

Plan Details

The Banana shape routine by thibokev is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.

EntraÃ®nement afin de pouvoir travailler la rÃ©sistance musculaire, le dÃ©veloppement et la force.

Routine detail

Mon

Legs

Est. 55 min

6 exercises

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Tue

Shoulder+chest+triceps

Est. 72 min

8 exercises

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

4 Sets x 15 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 20 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

3 Sets x 8 Reps

Wed

Back + shoulder + biceps

Est. 52 min

6 exercises

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 20 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 15 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 10 Reps

Thu

Legs + shoulders

Est. 87 min

10 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 20 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 20 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 12 Reps

Fri

Chest + Back + arms

Est. 81 min

10 exercises

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 20 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 20 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps