Aesthetic Training - JEFIT

Aesthetic Training - JEFIT

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Aesthetic Training

General

Advanced

Machine strength

Plan Details

The Aesthetic Training routine by cdgahring is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

Workout to appear phenomenal

Routine detail

Mon

Legs

Est. 90 min

8 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 10 Reps

Barbell Snatch Deadlift Demonstration

Barbell Snatch Deadlift

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Tue

Chest

Est. 73 min

7 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 12,10,10,8,8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 15 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

4 Sets x 20 Reps

Wed

Back

Est. 69 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12,10,10,8,8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Thu

Shoulders & Abs

Est. 87 min

12 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 15,12,10,8,8 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 12,10,10,8,8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 12 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 15 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

1 Set x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

1 Set x 12 Reps

Decline Crunch Demonstration

Decline Crunch

1 Set x 20 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

1 Set x 15 Reps

Plank Demonstration

Plank

1 Set

Fri

Arms

Est. 78 min

10 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 12,10,10,8,8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 12,10,10,8,8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 12 Reps

EZ Bar Preacher Curl Demonstration

EZ Bar Preacher Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Sat

Cardio

Est. 3 min

1 exercise

HIIT Demonstration

HIIT

1 Set