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Pre Weeks
General
Beginner
Weight plate
Plan Details
The Pre Weeks routine by schatz.waldemar is a 3 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
Day 1
Workout 1
9 exercises
Hack Squat
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 40 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Day 2
Workout 2
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Cable Upright Row
5 Sets x 5 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 40 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Day 3
Workout 3
9 exercises
Hack Squat
5 Sets x 5 Reps
Machine Landmine Row (Reverse Grip)
5 Sets x 5 Reps
Machine Assisted Dip
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 40 Reps
Hanging Leg Raise
3 Sets x 15 Reps
