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First Month
General
Beginner
Machine strength
Plan Details
The First Month routine by spnfpwq 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
Quads, Back, Shoulders Copy
24 exercises
Rowing
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Barbell Step-Up
3 Sets x 10 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 30 Reps
Machine Hip Adduction
3 Sets x 30 Reps
Kneeling Hip Extension
3 Sets x 30 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Side Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 15 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Day 1
Quads, Back, Shoulders
24 exercises
Rowing
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Barbell Step-Up
3 Sets x 10 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 30 Reps
Machine Hip Adduction
3 Sets x 30 Reps
Kneeling Hip Extension
3 Sets x 30 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Side Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 15 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Day 2
Hamstrings, Chest, Tricep & Bicep
32 exercises
Bodyweight Side Lunge
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
