My One80 Workouts - JEFIT

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My One80 Workouts - JEFIT

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My One80 Workouts

General

Beginner

Machine strength

Plan Details

The My One80 Workouts routine by olympus2 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

get me through the week.

Routine detail

Mon

Shoulders

Est. 80 min

8 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 15 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 15 Reps

Barbell Overhead Front Raise Demonstration

Barbell Overhead Front Raise

5 Sets x 15 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 15 Reps

Dumbbell Seated One-Arm Shoulder Press Demonstration

Dumbbell Seated One-Arm Shoulder Press

5 Sets x 15 Reps

Dumbbell Alternating Shoulder Press Demonstration

Dumbbell Alternating Shoulder Press

5 Sets x 15 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

5 Sets x 15 Reps

Dumbbell Alternating Press Demonstration

Dumbbell Alternating Press

5 Sets x 15 Reps

Tue

Back

Est. 115 min

14 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 15 Reps

Barbell Seated Good Morning Demonstration

Barbell Seated Good Morning

5 Sets x 15 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

5 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Back Extension (Prone) Demonstration

Back Extension (Prone)

5 Sets

Barbell Rack Pull Demonstration

Barbell Rack Pull

3 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 8 Reps

Dynamic Back Stretch Demonstration

Dynamic Back Stretch

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Cable V-Bar Row Demonstration

Cable V-Bar Row

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 8 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 8 Reps

Wed

Leg

Est. 114 min

15 exercises

Hack Squat Demonstration

Hack Squat

5 Sets x 10 Reps

Hack Squat (Reverse Position) Demonstration

Hack Squat (Reverse Position)

5 Sets x 10 Reps

Barbell 1/4 Squat Demonstration

Barbell 1/4 Squat

5 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

5 Sets x 15 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

5 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 15 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

5 Sets x 10 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

5 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 10 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

5 Sets x 10 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

3 Sets x 8 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

3 Sets x 8 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

3 Sets x 8 Reps

Thu

Arms

Est. 105 min

9 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 15 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

5 Sets x 15 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

5 Sets x 15 Reps

Dumbbell One-Arm Bicep Curl Demonstration

Dumbbell One-Arm Bicep Curl

5 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 15 Reps

Machine Seated Tricep Dip Demonstration

Machine Seated Tricep Dip

5 Sets x 15 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 8 Reps

Barbell JM Press Demonstration

Barbell JM Press

3 Sets x 8 Reps

Fri

Chest

Est. 125 min

15 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 12 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

5 Sets x 15 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 12 Reps

Push-Up Demonstration

Push-Up

5 Sets x 15 Reps

Wide Leg Stretch Demonstration

Wide Leg Stretch

5 Sets

Machine Bench Press Demonstration

Machine Bench Press

5 Sets x 10 Reps

Isometric Chest Press Demonstration

Isometric Chest Press

5 Sets x 1 Reps

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

5 Sets x 1 Reps

Dumbbell Incline Bench Press (Palms in) Demonstration

Dumbbell Incline Bench Press (Palms in)

5 Sets x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 15 Reps

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

5 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 15 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 15 Reps

T Bar Row Demonstration

T Bar Row

5 Sets x 10 Reps

Sat

Circut

Est. 73 min

8 exercises

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

5 Sets x 15 Reps

Machine Dip Demonstration

Machine Dip

5 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 15 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 15 Reps

Sun

Rest

Est. 0 min

0 exercises

This day is empty