Fat Burning & Muscle Building 2017 - JEFIT

Fat Burning & Muscle Building 2017 - JEFIT

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Fat Burning & Muscle Building 2017

General

Beginner

Dumbbell

Plan Details

The Fat Burning & Muscle Building 2017 routine by ashik13 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

18 WEEK: ~>1 Week- Warm up ~>16 week-Repetition ~>1 week-Full rest You need to be committed. It's going to hurt ! Proven weight loss through Muscle Building. Start Date: December 2016.

Routine detail

Day 1

CHEST

Est. 56 min

9 exercises

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

2 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Glute Kickback Demonstration

Glute Kickback

2 Sets x 12 Reps

Assisted Chest Stretch Demonstration

Assisted Chest Stretch

3 Sets x 8 Reps

Day 2

LEGS & BACK

Est. 68 min

10 exercises

Quadricep Stretch Demonstration

Quadricep Stretch

2 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

1 Set x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 20 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

4 Sets x 8 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 10 Reps

Stability Ball Weighted Hyperextension Demonstration

Stability Ball Weighted Hyperextension

4 Sets x 15 Reps

Stability Ball Back Stretch Demonstration

Stability Ball Back Stretch

2 Sets

Day 3

CARDIO

Est. 68 min

7 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Bridge Demonstration

Bridge

4 Sets

Elliptical Training Demonstration

Elliptical Training

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Split Jump Demonstration

Split Jump

2 Sets x 12 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Day 4

SHOULDER & BACK

Est. 59 min

10 exercises

Seated Trunk Rotation Demonstration

Seated Trunk Rotation

2 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Side Wrist Pull Demonstration

Side Wrist Pull

1 Set x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 5 Reps

Air Bike Demonstration

Air Bike

4 Sets x 15 Reps

Back Extension (Prone) Demonstration

Back Extension (Prone)

2 Sets

Day 5

ARMS

Est. 55 min

9 exercises

Bicep Stretch Demonstration

Bicep Stretch

2 Sets x 8 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

4 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Cable Pulldown Bicep Curl Demonstration

Cable Pulldown Bicep Curl

4 Sets x 10 Reps

Tricep Side Stretch Demonstration

Tricep Side Stretch

1 Set x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 12 Reps

Rolling Demonstration

Rolling

2 Sets x 10 Reps