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Week 1-12
General
Beginner
Barbell
Plan Details
The Week 1-12 routine by spagor is a 3 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
Mon
Chest & Triceps
7 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Wed
Back & Biceps
7 exercises
Treadmill Running
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Decline Crunch
3 Sets x 20 Reps
Fri
Legs & Shoulders
7 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
2 Sets x 12 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Rear Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 20 Reps
