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Body For Life / 14 day cycle
General
Intermediate
Machine strength
Plan Details
The Body For Life / 14 day cycle routine by Heidisimon is a 14 day workout plan. It is an intermediate 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
Lower Body Day
24 exercises
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 6 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 6 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Barbell Deadlift
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 1 Rep
Calf Press On Leg Press
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 6 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Calf Machine Shoulder Shrug
1 Set x 12 Reps
Machine Ab Crunch
1 Set x 12 Reps
Machine Ab Crunch
1 Set x 10 Reps
Machine Ab Crunch
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 6 Reps
Machine Ab Crunch
1 Set x 12 Reps
Stability Ball Crunch
1 Set x 12 Reps
Day 2
Cardio Day
20 exercises
Treadmill Running
2 Sets
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Day 3
Upper Body Day
30 exercises
Machine Inner Chest Press
1 Set x 12 Reps
Machine Inner Chest Press
1 Set x 10 Reps
Machine Inner Chest Press
1 Set x 8 Reps
Machine Inner Chest Press
1 Set x 6 Reps
Machine Inner Chest Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Cable Front Raise
1 Set x 12 Reps
Cable Front Raise
1 Set x 10 Reps
Cable Front Raise
1 Set x 8 Reps
Cable Front Raise
1 Set x 6 Reps
Cable Front Raise
1 Set x 12 Reps
Machine Shoulder Press
1 Set x 12 Reps
Machine Seated Row
1 Set x 12 Reps
Machine Seated Row
1 Set x 10 Reps
Machine Seated Row
1 Set x 8 Reps
Machine Seated Row
1 Set x 6 Reps
Machine Seated Row
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 12 Reps
Machine Dip
1 Set x 12 Reps
Machine Dip
1 Set
Machine Dip
1 Set x 8 Reps
Machine Dip
1 Set x 6 Reps
Machine Dip
1 Set x 12 Reps
Towel Tricep Extension
1 Set x 12 Reps
Preacher Curl Machine
1 Set x 12 Reps
Preacher Curl Machine
1 Set x 10 Reps
Preacher Curl Machine
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 6 Reps
Preacher Curl Machine
1 Set x 12 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Day 4
Cardio Day
20 exercises
Treadmill Running
2 Sets
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Day 5
Lower Body Day
24 exercises
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 6 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 6 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Barbell Deadlift
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 1 Rep
Calf Press On Leg Press
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 6 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Calf Machine Shoulder Shrug
1 Set x 12 Reps
Machine Ab Crunch
1 Set x 12 Reps
Machine Ab Crunch
1 Set x 10 Reps
Machine Ab Crunch
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 6 Reps
Machine Ab Crunch
1 Set x 12 Reps
Stability Ball Crunch
1 Set x 12 Reps
Day 6
Cardio Day
20 exercises
Treadmill Running
2 Sets
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Day 7
FREE DAY
0 exercises
This day is empty
Day 8
Upper Body Day
30 exercises
Machine Inner Chest Press
1 Set x 12 Reps
Machine Inner Chest Press
1 Set x 10 Reps
Machine Inner Chest Press
1 Set x 8 Reps
Machine Inner Chest Press
1 Set x 6 Reps
Machine Inner Chest Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Cable Front Raise
1 Set x 12 Reps
Cable Front Raise
1 Set x 10 Reps
Cable Front Raise
1 Set x 8 Reps
Cable Front Raise
1 Set x 6 Reps
Cable Front Raise
1 Set x 12 Reps
Machine Shoulder Press
1 Set x 12 Reps
Machine Seated Row
1 Set x 12 Reps
Machine Seated Row
1 Set x 10 Reps
Machine Seated Row
1 Set x 8 Reps
Machine Seated Row
1 Set x 6 Reps
Machine Seated Row
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 12 Reps
Machine Dip
1 Set x 12 Reps
Machine Dip
1 Set
Machine Dip
1 Set x 8 Reps
Machine Dip
1 Set x 6 Reps
Machine Dip
1 Set x 12 Reps
Towel Tricep Extension
1 Set x 12 Reps
Preacher Curl Machine
1 Set x 12 Reps
Preacher Curl Machine
1 Set x 10 Reps
Preacher Curl Machine
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 6 Reps
Preacher Curl Machine
1 Set x 12 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Day 9
Cardio Day
20 exercises
Treadmill Running
2 Sets
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Day 10
Lower Body Day
24 exercises
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 6 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 6 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Barbell Deadlift
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Calf Press On Leg Press
1 Set x 1 Rep
Calf Press On Leg Press
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 6 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Calf Machine Shoulder Shrug
1 Set x 12 Reps
Machine Ab Crunch
1 Set x 12 Reps
Machine Ab Crunch
1 Set x 10 Reps
Machine Ab Crunch
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 6 Reps
Machine Ab Crunch
1 Set x 12 Reps
Stability Ball Crunch
1 Set x 12 Reps
Day 11
Cardio Day
20 exercises
Treadmill Running
2 Sets
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Day 12
Upper Body Day
30 exercises
Machine Inner Chest Press
1 Set x 12 Reps
Machine Inner Chest Press
1 Set x 10 Reps
Machine Inner Chest Press
1 Set x 8 Reps
Machine Inner Chest Press
1 Set x 6 Reps
Machine Inner Chest Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Cable Front Raise
1 Set x 12 Reps
Cable Front Raise
1 Set x 10 Reps
Cable Front Raise
1 Set x 8 Reps
Cable Front Raise
1 Set x 6 Reps
Cable Front Raise
1 Set x 12 Reps
Machine Shoulder Press
1 Set x 12 Reps
Machine Seated Row
1 Set x 12 Reps
Machine Seated Row
1 Set x 10 Reps
Machine Seated Row
1 Set x 8 Reps
Machine Seated Row
1 Set x 6 Reps
Machine Seated Row
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 12 Reps
Machine Dip
1 Set x 12 Reps
Machine Dip
1 Set
Machine Dip
1 Set x 8 Reps
Machine Dip
1 Set x 6 Reps
Machine Dip
1 Set x 12 Reps
Towel Tricep Extension
1 Set x 12 Reps
Preacher Curl Machine
1 Set x 12 Reps
Preacher Curl Machine
1 Set x 10 Reps
Preacher Curl Machine
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 6 Reps
Preacher Curl Machine
1 Set x 12 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Day 13
Cardio Day
20 exercises
Treadmill Running
2 Sets
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Day 14
FREE DAY Copy
0 exercises
This day is empty
