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Jefit Intermediate Routine
General
Intermediate
Dumbbell
Plan Details
The Jefit Intermediate Routine routine by capt2 is a 11 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Not used chest and triceps weekly
Est. 39 min
10 exercises
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Decline Bench Press
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 8 Reps
Dumbbell Deep Push-Up
2 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 8 Reps
Tue
Tuesday chest, back and tri's
Est. 85 min
12 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Tue
Not used legs weekly
Est. 31 min
8 exercises
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Barbell Single-Leg Squat
2 Sets x 8 Reps
Stability Ball Wall Squat
2 Sets x 8 Reps
Dumbbell Calf Raise
2 Sets x 8 Reps
Donkey Calf Raise
2 Sets x 8 Reps
Smith Machine Reverse Calf Raise
2 Sets x 8 Reps
Wed
Wednesday - abs and forearms
Est. 59 min
13 exercises
Plank
2 Sets
Air Bike
2 Sets x 8 Reps
Leg Pull-In
2 Sets x 8 Reps
V-Up
2 Sets x 8 Reps
Scissor Kick
2 Sets x 8 Reps
Side Bridge
2 Sets
Bird Dog
2 Sets x 8 Reps
Forearm Plank with Hip Abduction
2 Sets x 8 Reps
Abdominal Pendulum
2 Sets x 8 Reps
Cable Wood Chop
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
2 Sets x 8 Reps
Wed
Not used Back and Abs weekly
Est. 54 min
13 exercises
Barbell Deadlift
2 Sets x 8 Reps
Decline Crunch
2 Sets x 20 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Leg Raise
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Air Bike
2 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Stability Ball Roman Twist
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Stability Ball Wood Chop
2 Sets x 8 Reps
Barbell Pullover
2 Sets x 8 Reps
Plank
2 Sets
Barbell Row
2 Sets x 8 Reps
Wed
Not used office back and abs
Est. 65 min
14 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets x 8 Reps
Plank
2 Sets
Leg Raise
2 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
V-Up
2 Sets x 8 Reps
Decline Crunch
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Cable Wood Chop
2 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 8 Reps
Thu
Thursday Bis, Shoulders, shrugs and legs
Est. 103 min
20 exercises
Cable Bicep Curl (Close Grip)
2 Sets x 8 Reps
Arm Circles
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Cable External Rotation
2 Sets x 8 Reps
Dumbbell Alternating Incline Curl
2 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Dumbbell Squat
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Mountain Climber
2 Sets x 8 Reps
Donkey Calf Raise
2 Sets x 8 Reps
box jump squats
4 Sets x 25 Reps
Stability Ball Hip Flexor Stretch
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Thu
Not used biceps and shoulders weekly
Est. 57 min
14 exercises
Barbell Curl
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Alternating Front Raise
2 Sets x 8 Reps
Dumbbell Alternating Incline Curl
2 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
2 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
Cable Seated Row to Neck
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Fri
yoga
Est. 62 min
1 exercise
Yoga
1 Set
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
