Bozidar's Workout Program - JEFIT

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Bozidar's Workout Program - JEFIT

Bozidar's Workout Program banner

Bozidar's Workout Program

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The Bozidar's Workout Program routine by FilipEndekovski is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Basic liffting routine that will be a simple guide to reach your fitness goals. Follow it and good luck ? -Filip

Routine detail

Day 1

Chest and triceps

Est. 61 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12 Reps

Day 2

Back and biceps

Est. 53 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 12 Reps

Day 3

Quads and shoulders

Est. 54 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Day 4

Chest and triceps 2

Est. 55 min

7 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12 Reps

Day 5

Back and biceps 2

Est. 52 min

7 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 8 Reps

Day 6

Shoulders and hamstrings

Est. 50 min

6 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

6 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps