Customized pain (updated) - JEFIT

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Customized pain (updated) - JEFIT

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Customized pain (updated)

General

Intermediate

Machine strength

Plan Details

The Customized pain (updated) routine by abnernorris is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Good stuff

Routine detail

Day 1

Shoulders

Est. 112 min

11 exercises

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 15 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 15 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

5 Sets x 15 Reps

Cable External Rotation Demonstration

Cable External Rotation

5 Sets x 15 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

5 Sets x 15 Reps

Day 2

Legs

Est. 76 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 15 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

5 Sets x 15 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

5 Sets x 15 Reps

Day 3

Chest

Est. 148 min

14 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 15 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 15 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

5 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 15 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

5 Sets x 15 Reps

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover

5 Sets x 15 Reps

Plate presses Demonstration

Plate presses

5 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 15 Reps

Cable Decline Press Demonstration

Cable Decline Press

5 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Push-Up Demonstration

Push-Up

5 Sets x 15 Reps

Barbell Pullover and Press Demonstration

Barbell Pullover and Press

5 Sets x 15 Reps

Day 4

Back Day

Est. 101 min

10 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 15 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

5 Sets x 15 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 15 Reps

T Bar Row Demonstration

T Bar Row

5 Sets x 15 Reps

Cable One-Arm Row Demonstration

Cable One-Arm Row

5 Sets x 15 Reps

Machine Back Extension Demonstration

Machine Back Extension

5 Sets x 15 Reps

Day 5

Biceps

Est. 165 min

17 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 15 Reps

Smith Machine Bicep Curl Demonstration

Smith Machine Bicep Curl

5 Sets x 15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 15 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

5 Sets x 15 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

5 Sets x 15 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

5 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

5 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 12 Reps

Cable One-Arm High Curl Demonstration

Cable One-Arm High Curl

5 Sets x 15 Reps

Cable One-Arm Preacher Curl Demonstration

Cable One-Arm Preacher Curl

5 Sets x 15 Reps

Cable Rope Preacher Curl (Hammer) Demonstration

Cable Rope Preacher Curl (Hammer)

5 Sets x 15 Reps

wide grip cable curls Demonstration

wide grip cable curls

5 Sets x 15 Reps

seated cable row curls Demonstration

seated cable row curls

5 Sets x 15 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

5 Sets x 15 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

5 Sets x 15 Reps

Day 6

Triceps

Est. 126 min

13 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 15 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 15 Reps

Bench Dip Demonstration

Bench Dip

5 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

5 Sets x 15 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 15 Reps

Machine Dip Demonstration

Machine Dip

5 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

5 Sets x 15 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

5 Sets x 15 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

5 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 15 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

5 Sets x 15 Reps

Day 7

Circuit Training

Est. 139 min

15 exercises

Smith Machine Bicep Curl Demonstration

Smith Machine Bicep Curl

4 Sets x 15 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

4 Sets x 15 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

4 Sets x 15 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 15 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

4 Sets x 15 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 15 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 15 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 15 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 30 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

5 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 15 Reps

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

5 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 15 Reps

Machine Back Extension Demonstration

Machine Back Extension

5 Sets x 15 Reps

cable squats Demonstration

cable squats

5 Sets x 15 Reps

Day 8

Abs

Est. 68 min

8 exercises

Plank Demonstration

Plank

5 Sets

Stability Ball Trunk Rotation Demonstration

Stability Ball Trunk Rotation

5 Sets x 15 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

5 Sets x 15 Reps

Abdominal Hip Roll Demonstration

Abdominal Hip Roll

5 Sets x 15 Reps

Lying Alternating Knee Raise Demonstration

Lying Alternating Knee Raise

5 Sets x 15 Reps

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

5 Sets x 15 Reps

Toe Touches Demonstration

Toe Touches

5 Sets x 15 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

5 Sets x 15 Reps

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