Prepare for death

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Prepare for death - JEFIT

Prepare for death

AUDIO TIP

Sport

Advanced

Dumbbell

Plan Details

The Prepare for death routine by Janus_48 is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.

Enter your routine description

Routine detail

Mon

Arm

Est. 0 min

8 exercises

Dumbbell Seated Bicep Curl

5 Sets x 10 Reps

Dumbbell Hammer Curl

5 Sets x 10 Reps

Dumbbell Squat to Bicep Curl

5 Sets x 10 Reps

Dumbbell Tricep Extension

5 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

5 Sets x 10 Reps

Dumbbell Tate Press

5 Sets x 10 Reps

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Dumbbell Seated Arnold Press

5 Sets x 10 Reps

Tue

Rest

Est. 0 min

5 exercises

90/90 Hamstring Stretch

3 Sets x 8 Reps

Seated Floor Hamstring Stretch

3 Sets x 8 Reps

Hamstring Stretch

3 Sets x 8 Reps

Straddle Stretch

3 Sets x 8 Reps

Hip Stretch

3 Sets x 8 Reps

Wed

Back

Est. 0 min

8 exercises

Dumbbell One-Arm Row

5 Sets x 10 Reps

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Dumbbell Bent-Over Row

5 Sets x 10 Reps

Dumbbell Deadlift

5 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

5 Sets x 10 Reps

Dumbbell Seated Wrist Curl

5 Sets x 10 Reps

Dumbbell Deep Push-Up

5 Sets x 10 Reps

Dumbbell Bench Press

5 Sets x 10 Reps

Thu

Rest

Est. 0 min

5 exercises

90/90 Hamstring Stretch

5 Sets x 10 Reps

Seated Floor Hamstring Stretch

5 Sets x 10 Reps

Hamstring Stretch

5 Sets x 10 Reps

Straddle Stretch

5 Sets x 10 Reps

Hip Stretch

5 Sets x 10 Reps

Fri

Chest and leg

Est. 0 min

8 exercises

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Pullover

5 Sets x 10 Reps

Dumbbell Deep Push-Up

5 Sets x 10 Reps

Dumbbell Lunge

5 Sets x 10 Reps

Dumbbell Squat

5 Sets x 10 Reps

Dumbbell Jump Squat

5 Sets x 10 Reps

Dumbbell Calf Raise

5 Sets x 10 Reps

Dumbbell Reverse Lunge

5 Sets x 10 Reps

Sat

Rest

Est. 0 min

5 exercises

90/90 Hamstring Stretch

3 Sets x 8 Reps

Seated Floor Hamstring Stretch

3 Sets x 8 Reps

Hamstring Stretch

3 Sets x 8 Reps

Straddle Stretch

3 Sets x 8 Reps

Hip Stretch

3 Sets x 8 Reps

Any

Not necessary to do but if ya bored and well rested

Est. 0 min

6 exercises

Dumbbell Side Bend

5 Sets x 10 Reps

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Dumbbell Seated Bicep Curl

5 Sets x 10 Reps

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Squat

5 Sets x 10 Reps

Dumbbell Tricep Extension

5 Sets x 10 Reps

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Prepare for death

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