Workout 1

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Workout 1 - JEFIT

AUTOPLAYAUDIO TIP

General

Beginner

Machine strength

Plan Details

The Workout 1 routine by spockemup is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Mon

LEGS 1

Est. 0 min

10 exercises

Rowing

1 Set

Barbell Sumo Deadlift

4 Sets x 12 Reps

Dumbbell Deadlift

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Seated Leg Curl

3 Sets x 15 Reps

Barbell Bulgarian Split Squat

3 Sets x 12 Reps

Push-Up

1 Set x 40 Reps

Elevated Push-Up

1 Set x 40 Reps

Seated Leg Tuck

3 Sets x 25 Reps

Plank

3 Sets

Mon

Treadmill

Est. 0 min

1 exercise

Treadmill Running

1 Set

Tue

Treadmill

Est. 0 min

1 exercise

Treadmill Running

1 Set

Tue

PUSH

Est. 0 min

9 exercises

Barbell Decline Bench Press

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 20 Reps

Push-Up

1 Set x 40 Reps

Elevated Push-Up

1 Set x 40 Reps

Seated Leg Tuck

3 Sets x 25 Reps

Plank

3 Sets

Wed

Treadmill

Est. 0 min

1 exercise

Treadmill Running

1 Set

Wed

PULL

Est. 0 min

9 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 20 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 15 Reps

Dumbbell Hammer Curl

4 Sets x 15 Reps

Barbell Curl

4 Sets x 12 Reps

Push-Up

1 Set x 40 Reps

Elevated Push-Up

1 Set x 40 Reps

Seated Leg Tuck

3 Sets x 25 Reps

Plank

3 Sets

Thu

LEGS 2

Est. 0 min

10 exercises

Rowing

1 Set

Machine Calf Raise

3 Sets x 20 Reps

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 15 Reps

Machine Single-Leg Press

3 Sets x 12 Reps

Machine Leg Extension

4 Sets x 30 Reps

Push-Up

1 Set x 40 Reps

Elevated Push-Up

1 Set x 40 Reps

Seated Leg Tuck

3 Sets x 25 Reps

Plank

3 Sets

Thu

Treadmill

Est. 0 min

1 exercise

Treadmill Running

1 Set

Fri

PUSH & PULL

Est. 0 min

11 exercises

Machine Vertical Row (Close Grip)

3 Sets x 15 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Barbell Upright Row

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 20 Reps

Dumbbell Incline Curl

3 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 20 Reps

Push-Up

1 Set x 40 Reps

Elevated Push-Up

1 Set x 40 Reps

Seated Leg Tuck

3 Sets x 25 Reps

Plank

3 Sets

Fri

Treadmill

Est. 0 min

1 exercise

Treadmill Running

1 Set

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Workout 1

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