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Jeff Summer Workout
General
Intermediate
Machine strength
Plan Details
The Jeff Summer Workout routine by jeffphillips2 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Monday Full Body Prep
Est. 83 min
9 exercises
Stationary Bike
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Tue
Tuesday Chest Day
Est. 75 min
7 exercises
Stationary Bike
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Kettlebell Alternating Floor Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Rowing
1 Set
Wed
Back Day
Est. 162 min
8 exercises
Stationary Bike
1 Set
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Indoor Cycling
1 Set
Thu
Arms Day
Est. 162 min
8 exercises
Rowing
1 Set
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Indoor Cycling
1 Set
Fri
All Around Day
Est. 161 min
8 exercises
Indoor Cycling
1 Set
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Rowing
1 Set
Any
Abs Workout
Est. 65 min
11 exercises
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Jackknife Sit-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
Rotational Crunch
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
