Alisha’s really good plan - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Alisha’s really good plan - JEFIT

Alisha’s really good plan banner

Alisha’s really good plan

AUTOPLAY

General

Beginner

Machine strength

Plan Details

The Alisha’s really good plan routine by alishambenz is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Mon

Back / Biceps recovery version

Est. 0 min

8 exercises

Full Body Stretch Demonstration

Full Body Stretch

1 Set

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Tue

Quads / Calves recovery version

Est. 0 min

8 exercises

Full Body Stretch Demonstration

Full Body Stretch

1 Set

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Bench Hip Thrust Demonstration

Bench Hip Thrust

3 Sets x 8 Reps

Dead hang stretch Demonstration

Dead hang stretch

1 Set

Wed

Triceps / Chest reco

Est. 0 min

7 exercises

Full Body Stretch Demonstration

Full Body Stretch

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Thu

Glutes / Hammies reco

Est. 0 min

7 exercises

Full Body Stretch Demonstration

Full Body Stretch

1 Set

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 8 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

3 Sets x 8 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Dead hang stretch Demonstration

Dead hang stretch

1 Set

Fri

Full Body

Est. 0 min

8 exercises

Full Body Stretch Demonstration

Full Body Stretch

1 Set

Walking Demonstration

Walking

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

2 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

2 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

2 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

2 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

2 Sets x 8 Reps

Full Body Stretch Demonstration

Full Body Stretch

1 Set

Sat

Re-work legs

Est. 0 min

0 exercises

This day is empty

Any

[2022-04-28] Workout

Est. 0 min

5 exercises

Kettlebell Turkish Get-Up Squat Demonstration

Kettlebell Turkish Get-Up Squat

3 Sets x 8 Reps

Stability Ball Hamstring Contract Relax Demonstration

Stability Ball Hamstring Contract Relax

3 Sets

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 8 Reps

Dumbbell Seated Single-Leg Calf Raise Demonstration

Dumbbell Seated Single-Leg Calf Raise

3 Sets x 8 Reps

Band Shoulder Press (Stability Ball) Demonstration

Band Shoulder Press (Stability Ball)

3 Sets x 8 Reps