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BigDaddy Gym - Vol 5
General
Beginner
Machine strength
Plan Details
The BigDaddy Gym - Vol 5 routine is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Mon
Chest / Shoulders
17 exercises
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 14 Reps
Machine Deltoid Raise
3 Sets x 30 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 25 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell Front Raise
1 Set x 10 Reps
Dumbbell Bent-Over Raise
1 Set x 10 Reps
Dumbbell Upright Row
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Cable Upright Row
3 Sets x 20 Reps
Tue
Back / Bicep / Tricep
10 exercises
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12 Reps
T Bar Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 25 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 10 Reps
Machine Dip
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 21 Reps
Wed
Quads / Hams / Calves
9 exercises
Hack Squat
3 Sets x 25 Reps
Sissy Squat
3 Sets x 30 Reps
Machine Leg Press
3 Sets x 25 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 30 Reps
Thu
Arms / Shoulders
8 exercises
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
