THE LONG WAY BACK - JEFIT

THE LONG WAY BACK - JEFIT

THE LONG WAY BACK banner

THE LONG WAY BACK

General

Intermediate

Machine strength

Plan Details

The THE LONG WAY BACK routine by Adipatus is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

3 days workout on 2 weeks routine. Have made this routine to get back in shape after long time.

Routine detail

Day 1

CHEST - ARMS - 1

Est. 74 min

10 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 15 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 15 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 15 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 15 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Day 2

LEGS - ABS - 1

Est. 63 min

9 exercises

Step Machine Demonstration

Step Machine

1 Set

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 15 Reps

Barbell 1/2 Squat Demonstration

Barbell 1/2 Squat

4 Sets x 15 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

4 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 15 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

4 Sets x 15 Reps

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

4 Sets x 15 Reps

Day 3

BACK - SHOULDERS - 1

Est. 62 min

8 exercises

Rowing Demonstration

Rowing

1 Set

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 15 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

4 Sets x 15 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 15 Reps

Smith Machine Good Morning Demonstration

Smith Machine Good Morning

4 Sets x 15 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 15 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

4 Sets x 15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 15 Reps

Day 4

CHEST - ARMS - 2

Est. 56 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 15 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 15 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Day 5

LEGS - ABS - 2

Est. 63 min

10 exercises

Step Machine Demonstration

Step Machine

1 Set

Stability Ball Crunch Demonstration

Stability Ball Crunch

4 Sets x 15 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 15 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 15 Reps

Day 6

BACK - SHOULDERS - 2

Est. 64 min

8 exercises

Rowing Demonstration

Rowing

4 Sets

Machine Assisted Chin-Up Demonstration

Machine Assisted Chin-Up

4 Sets x 15 Reps

Machine Assisted Pull-Up (Hammer Grip) Demonstration

Machine Assisted Pull-Up (Hammer Grip)

4 Sets x 15 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 15 Reps

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

4 Sets x 15 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 15 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 15 Reps

Dumbbell Incline Shoulder Raise Demonstration

Dumbbell Incline Shoulder Raise

4 Sets x 15 Reps