Mayhur's Weekly workout - JEFIT

Discover

Progress

Workouts

Exercises

Settings

Loading...

Mayhur's Weekly workout - JEFIT

Mayhur's Weekly workout banner

Mayhur's Weekly workout

AUDIO TIP

General

Intermediate

Dumbbell

Plan Details

The Mayhur's Weekly workout routine by Mayhur is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Good for gaining lean muscle and working out every muscle individually. Also great for increasing strength and endurance to optimum levels depending on the weights you use.

Routine detail

Day 1

Chest and Triceps #1

Est. 113 min

12 exercises

Push-Up Demonstration

Push-Up

4 Sets x 20 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 16 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Barbell Neck Press Demonstration

Barbell Neck Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Plank Demonstration

Plank

1 Set

Day 2

Biceps and Shoulders #2

Est. 124 min

14 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 10 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 8 Reps

Dumbbell Rotational Curl Demonstration

Dumbbell Rotational Curl

4 Sets x 12 Reps

Cable Seated Curl Demonstration

Cable Seated Curl

4 Sets x 12 Reps

Plank Demonstration

Plank

1 Set

Day 3

Back and forearms#3

Est. 132 min

15 exercises

Bench Push-Up Demonstration

Bench Push-Up

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Deadlift Demonstration

Cable Deadlift

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 16 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 8 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 12 Reps

Plank Demonstration

Plank

1 Set

Day 4

Legs #4

Est. 81 min

9 exercises

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 16 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 12 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 12 Reps

Mountain Climber Demonstration

Mountain Climber

4 Sets x 24 Reps

Flutter Kick Demonstration

Flutter Kick

4 Sets x 24 Reps

Air Bike Demonstration

Air Bike

4 Sets x 12 Reps

Plank Demonstration

Plank

1 Set

Day 5

Abs #5

Est. 79 min

10 exercises

Crunch Demonstration

Crunch

4 Sets x 16 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 12 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 12 Reps

Scissor Kick Demonstration

Scissor Kick

4 Sets x 24 Reps

Side Plank Demonstration

Side Plank

3 Sets x 8 Reps

Cable Judo Flip Demonstration

Cable Judo Flip

4 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 12 Reps

Cable Side Bend Demonstration

Cable Side Bend

4 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 12 Reps

Plank Demonstration

Plank

1 Set

Featured plans for you

Try one of these professionally designed workout plans

Dumbbell Circuit Protocol 2banner

Dumbbell Circuit Protocol 2

5x5 Split Superset Routinebanner

5x5 Split Superset Routine

Improve Core Strength banner

Improve Core Strength

Deloading Strength Phase (1-Week)banner

Deloading Strength Phase (1-Week)

Compound Exercise Programbanner

Compound Exercise Program

Muscle Imbalance Prevention Planbanner

Muscle Imbalance Prevention Plan

Full Body Workout: DB Onlybanner

Full Body Workout: DB Only

Strong at Home 3banner

Strong at Home 3