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Not Today Satan!
General
Intermediate
Dumbbell
Plan Details
The Not Today Satan! routine by hagelomaniac is a 3 day workout plan. It is an intermediate 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
Day 1
A
9 exercises
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell External Rotation
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Recumbent Bike
1 Set
Day 2
B
9 exercises
Dumbbell One-Arm Incline Chest Press
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Recumbent Bike
1 Set
Day 3
C
9 exercises
Dumbbell One-Arm Decline Chest Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl (Stability Ball)
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise (Stability Ball)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Recumbent Bike
1 Set
