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Stronger by the Day
General
Beginner
Dumbbell
Plan Details
The Stronger by the Day routine by dvazquezstudio is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Mon
Day 2
8 exercises
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Bench Press
5 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 9 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Sun
Day 1
7 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Squat
5 Sets x 3 Reps
Plank
3 Sets
Machine Leg Extension
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Bridge
3 Sets
Any
Bonus
8 exercises
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Bench Hip Thrust
4 Sets x 7 Reps
Dumbbell Hammer Curl
3 Sets
Cable Tricep Pushdown (V-Bar)
3 Sets
Dumbbell Shoulder Shrug
3 Sets
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 6 Reps
Any
Day 4
9 exercises
Dumbbell Lateral Raise
4 Sets x 30 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 24 Reps
Cable Incline Pulldown (Supine)
4 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Any
Day 3
7 exercises
Barbell Sumo Deadlift
3 Sets x 7 Reps
Barbell Deadlift
4 Sets x 4 Reps
Kettlebell Windmill
4 Sets
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Superman
3 Sets
Machine Seated Leg Curl
3 Sets x 10 Reps
