summer body mannasah WK1 - JEFIT

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summer body mannasah WK1 - JEFIT

summer body mannasah WK1 banner

summer body mannasah WK1

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The summer body mannasah WK1 routine by mannasah is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Day 1

Chest Day

Est. 0 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 10 Reps

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover

4 Sets x 10 Reps

Cable Decline Chest Fly Demonstration

Cable Decline Chest Fly

4 Sets x 10 Reps

Dumbbell One-Arm Incline Chest Press Demonstration

Dumbbell One-Arm Incline Chest Press

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Day 2

Arms and triceps

Est. 0 min

10 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell Inner Bicep Curl Demonstration

Dumbbell Inner Bicep Curl

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 10 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 10 Reps

Day 3

Shoulders / Triceps/ Back

Est. 0 min

10 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 10 Reps

Cable Shoulder Press Demonstration

Cable Shoulder Press

4 Sets x 10 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 10 Reps

Machine Back Extension Demonstration

Machine Back Extension

4 Sets x 10 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 10 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

1 Set x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Cable Incline Tricep Extension Demonstration

Cable Incline Tricep Extension

4 Sets x 10 Reps

Day 4

Leg Day + Biceps

Est. 0 min

9 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Machine Seated Single-Leg Calf Raise Demonstration

Machine Seated Single-Leg Calf Raise

4 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 10 Reps

Crunch Demonstration

Crunch

4 Sets x 10 Reps

Day 5

Full Body

Est. 0 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10 Reps

Smith Machine Rear Shoulder Press Demonstration

Smith Machine Rear Shoulder Press

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 10 Reps