Intense Workout - JEFIT

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Intense Workout - JEFIT

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Intense Workout

AUTOPLAY

General

Beginner

Machine strength

Plan Details

The Intense Workout routine by emeke44 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

Enter your routine description

Routine detail

Mon

Chest

Est. 0 min

10 exercises

Dip Demonstration

Dip

4 Sets x 10 Reps

Push-Up Demonstration

Push-Up

4 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

5 Sets x 12 Reps

Single arm Heavy Cross over Demonstration

Single arm Heavy Cross over

4 Sets x 8 Reps

Step Machine Demonstration

Step Machine

1 Set

Plank Demonstration

Plank

4 Sets

Tue

Biceps/Triceps

Est. 0 min

11 exercises

Dip Demonstration

Dip

4 Sets x 8 Reps

Push-Up Demonstration

Push-Up

4 Sets x 8 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

5 Sets x 12 Reps

Barbell Bicep Drag Curl Demonstration

Barbell Bicep Drag Curl

5 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

5 Sets x 12 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

5 Sets x 12 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

5 Sets x 12 Reps

Barbell JM Press Demonstration

Barbell JM Press

5 Sets x 12 Reps

Step Machine Demonstration

Step Machine

3 Sets

Plank Demonstration

Plank

3 Sets

Wed

Rest Day

Est. 0 min

0 exercises

This day is empty

Wed

Leg/Glutes

Est. 0 min

10 exercises

Stationary Bike Demonstration

Stationary Bike

5 Sets

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

5 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 12 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

5 Sets x 12 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

5 Sets x 12 Reps

Step Machine Demonstration

Step Machine

1 Set

Plank Demonstration

Plank

3 Sets

Thu

Back

Est. 0 min

10 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Push-Up Demonstration

Push-Up

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12 Reps

Barbell Pullover Demonstration

Barbell Pullover

5 Sets x 12 Reps

Barbell Row Demonstration

Barbell Row

5 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

5 Sets x 12 Reps

Cable Standing Row Demonstration

Cable Standing Row

5 Sets x 12 Reps

Step Machine Demonstration

Step Machine

1 Set

Fri

Shoulder

Est. 0 min

10 exercises

Dip Demonstration

Dip

5 Sets x 12 Reps

Push-Up Demonstration

Push-Up

5 Sets x 12 Reps

Dumbbell Seated Alternating Arnold Press Demonstration

Dumbbell Seated Alternating Arnold Press

5 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 12 Reps

Cable Upright Row Demonstration

Cable Upright Row

5 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 8 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

5 Sets x 12 Reps

Kneeling Landmine press Demonstration

Kneeling Landmine press

5 Sets x 12 Reps

Step Machine Demonstration

Step Machine

1 Set

Plank Demonstration

Plank

5 Sets

Sun

Abs

Est. 0 min

9 exercises

Step Machine Demonstration

Step Machine

5 Sets

Plank Demonstration

Plank

5 Sets

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

5 Sets x 20 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

5 Sets x 20 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

5 Sets x 20 Reps

Decline Bench Knee Raise Demonstration

Decline Bench Knee Raise

5 Sets x 20 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 20 Reps

Dragon Flag Demonstration

Dragon Flag

5 Sets x 20 Reps

Stability Ball Pull-In Demonstration

Stability Ball Pull-In

5 Sets x 20 Reps

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