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Split Routine- Strength
General
Beginner
Dumbbell
Plan Details
The Split Routine- Strength routine is a 5 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
Day 1
Chest, Shoulders, Triceps
10 exercises
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Roman Twist
3 Sets x 8 Reps
Dumbbell Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Stability Ball Tricep Extension
3 Sets x 8 Reps
Day 1
Chest, Shoulders, Triceps Copy
10 exercises
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Roman Twist
3 Sets x 8 Reps
Dumbbell Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Stability Ball Tricep Extension
3 Sets x 8 Reps
Day 2
Workout 2
11 exercises
Air Bike
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Exercise not found
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Exercise not found
Band Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Day 3
Workout 3
12 exercises
Alternating Heel Touch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Alternating Arm Cobra
3 Sets x 8 Reps
Stability Ball Hundreds
3 Sets x 8 Reps
Stability Ball Push-Up
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Day 4
Back, Biceps, Legs
11 exercises
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Stability Ball Back Extension with Rotation
3 Sets x 8 Reps
Plank
3 Sets
Scissor Kick
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Dumbbell Arnold Press (Stability Ball)
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
