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LCGC
General
Beginner
Machine strength
Plan Details
The LCGC routine by mayo08 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
Workout 1
11 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Day 2
Workout 2
9 exercises
Cable Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 3
Workout 3
10 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Day 4
Back
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Day 5
Chest
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
