hÃ¸st 2k15 - JEFIT

hÃ¸st 2k15 - JEFIT

hÃ¸st 2k15 banner

hÃ¸st 2k15

General

Intermediate

Machine strength

Plan Details

The hÃ¸st 2k15 routine by akmomrak is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Mon

chest 1

Est. 61 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

1 Set

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 12 Reps

Air Bike Demonstration

Air Bike

4 Sets x 25 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 25 Reps

Mon

Chest 2

Est. 71 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 10 Reps

Elevated Push-Up Demonstration

Elevated Push-Up

3 Sets x 20 Reps

Rotational Crunch Demonstration

Rotational Crunch

4 Sets x 25 Reps

V-Up Demonstration

V-Up

4 Sets x 25 Reps

Tue

back 1

Est. 74 min

7 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Cable Reverse Crossover Demonstration

Cable Reverse Crossover

4 Sets x 12 Reps

Crunch Demonstration

Crunch

3 Sets x 25 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 25 Reps

Tue

back 2

Est. 71 min

7 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 12 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 25 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 25 Reps

Wed

shoulders 1

Est. 73 min

7 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 25 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 25 Reps

Wed

Shoulders 2

Est. 73 min

7 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 25 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 25 Reps

Thu

Legs 1

Est. 70 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 25 Reps

V-Up Demonstration

V-Up

3 Sets x 25 Reps

Thu

Legs 2

Est. 71 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 25 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 25 Reps

Fri

Arms 1

Est. 65 min

8 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 25 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 25 Reps

Fri

Arms 2

Est. 64 min

7 exercises

Reverse barbell 21's Demonstration

Reverse barbell 21's

3 Sets x 21 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 25 Reps

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 25 Reps