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M-F Workout
General
Intermediate
Machine strength
Plan Details
The M-F Workout routine by bspark17 is a 6 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
Mon
back Copy
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Standing Row
3 Sets x 12 Reps
Mon
back
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Standing Row
3 Sets x 12 Reps
Tue
chest abs
7 exercises
Smith Machine Incline Bench Press
4 Sets x 6 Reps
Smith Machine Decline Bench Press (Wide Grip)
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Push-Up
3 Sets x 30 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Wed
leg
6 exercises
Smith Machine Squat
5 Sets x 6 Reps
Exercise not found
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 20 Reps
Thu
shoulders abs
7 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Fri
arms
6 exercises
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
