Strength Training

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Strength Training - JEFIT

Strength Training

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The Strength Training routine by Tobymo is a 30 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Any

Est. 0 min

8 exercises

Barbell Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Cable Reverse Curl

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Dumbbell One-Arm Wrist Curl (Pronated)

3 Sets x 8 Reps

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 8 Reps

Any

Est. 0 min

9 exercises

Machine Inner Chest Press

3 Sets x 8 Reps

Cable Mid Chest Crossover

3 Sets x 8 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Shoulder Press

3 Sets x 8 Reps

Leverage Machine Iso Row

3 Sets x 8 Reps

Dumbbell Prone Incline Shrug

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Oblique Crunch

3 Sets x 8 Reps

Back Hyperextension

3 Sets x 8 Reps

Any

Est. 0 min

10 exercises

Machine Shoulder Press

3 Sets x 8 Reps

Dumbbell Upright Row

3 Sets x 8 Reps

Machine Deltoid Raise

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 8 Reps

Any

Est. 0 min

9 exercises

Dumbbell Upright Row

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 8 Reps

Any

Est. 0 min

10 exercises

Machine Shoulder Press

3 Sets x 8 Reps

Dumbbell Upright Row

3 Sets x 8 Reps

Machine Deltoid Raise

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 8 Reps

Any

Est. 0 min

8 exercises

Machine Inner Chest Press

3 Sets x 8 Reps

Cable Mid Chest Crossover

3 Sets x 8 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Shoulder Press

3 Sets x 8 Reps

Leverage Machine Iso Row

3 Sets x 8 Reps

Dumbbell Prone Incline Shrug

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Oblique Crunch

3 Sets x 8 Reps

Any

Est. 0 min

8 exercises

Barbell Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Cable Reverse Curl

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Dumbbell One-Arm Wrist Curl (Pronated)

3 Sets x 8 Reps

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 8 Reps

Any

Est. 0 min

8 exercises

Machine Inner Chest Press

3 Sets x 8 Reps

Cable Mid Chest Crossover

3 Sets x 8 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Shoulder Press

3 Sets x 8 Reps

Leverage Machine Iso Row

3 Sets x 8 Reps

Dumbbell Prone Incline Shrug

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Oblique Crunch

3 Sets x 8 Reps

Any

Est. 0 min

8 exercises

Barbell Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Cable Reverse Curl

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Dumbbell One-Arm Wrist Curl (Pronated)

3 Sets x 8 Reps

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 8 Reps

Any

Est. 0 min

9 exercises

Dumbbell Lateral Raise

3 Sets x 16 Reps

Dumbbell Upright Row

3 Sets x 16 Reps

Smith Machine Shoulder Press

3 Sets x 16 Reps

Smith Machine Squat

3 Sets x 16 Reps

Machine Hip Abduction

3 Sets x 16 Reps

Machine Hip Adduction

3 Sets x 16 Reps

Kettlebell Single-Leg Deadlift

3 Sets x 16 Reps

Machine Seated Calf Raise

3 Sets x 16 Reps

Calf Press On Leg Press

3 Sets x 16 Reps

Any

Est. 0 min

9 exercises

Dumbbell Lateral Raise

3 Sets x 20 Reps

Dumbbell Upright Row

3 Sets x 20 Reps

Smith Machine Shoulder Press

3 Sets x 20 Reps

Smith Machine Squat

3 Sets x 20 Reps

Machine Hip Abduction

3 Sets x 20 Reps

Machine Hip Adduction

3 Sets x 20 Reps

Kettlebell Single-Leg Deadlift

3 Sets x 20 Reps

Machine Seated Calf Raise

3 Sets x 20 Reps

Calf Press On Leg Press

3 Sets x 20 Reps

Any

Est. 0 min

8 exercises

Dumbbell Hammer Curl

3 Sets x 12 Reps

Cable Bicep Curl

3 Sets x 12 Reps

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Machine Dip

3 Sets x 12 Reps

Hip Extension (Standing)

3 Sets x 12 Reps

Smith Machine Split Squat

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Any

Est. 0 min

9 exercises

Smith Machine Bench Press

3 Sets x 16 Reps

Smith Machine Incline Bench Press

3 Sets x 16 Reps

Smith Machine Decline Bench Press

3 Sets x 16 Reps

Smith Machine Shrug

3 Sets x 16 Reps

Smith Machine Bent-Over Row

3 Sets x 16 Reps

Cable Seated Row

3 Sets x 16 Reps

Leverage Machine High Row

3 Sets x 16 Reps

Parallel Bar Leg Raise

3 Sets x 16 Reps

Cable Wood Chop

3 Sets x 16 Reps

Any

Est. 0 min

8 exercises

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 8 Reps

Dumbbell Decline Fly

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Barbell Row

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 12 Reps

Any

Est. 0 min

9 exercises

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Upright Row

3 Sets x 12 Reps

Smith Machine Shoulder Press

3 Sets x 12 Reps

Smith Machine Squat

3 Sets x 12 Reps

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Kettlebell Single-Leg Deadlift

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Calf Press On Leg Press

3 Sets x 12 Reps

Any

Est. 0 min

9 exercises

Smith Machine Bench Press

3 Sets x 20 Reps

Smith Machine Incline Bench Press

3 Sets x 20 Reps

Smith Machine Decline Bench Press

3 Sets x 20 Reps

Smith Machine Shrug

3 Sets x 20 Reps

Smith Machine Bent-Over Row

3 Sets x 20 Reps

Cable Seated Row

3 Sets x 20 Reps

Leverage Machine High Row

3 Sets x 20 Reps

Parallel Bar Leg Raise

3 Sets x 20 Reps

Cable Wood Chop

3 Sets x 20 Reps

Any

Est. 0 min

8 exercises

Barbell Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

Dip

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Machine Dip

3 Sets x 12 Reps

Barbell Reverse Curl

3 Sets x 12 Reps

Barbell Wrist Curl (Palms Down)

3 Sets x 12 Reps

Any

Est. 0 min

8 exercises

Machine Fly

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Machine Lat Pulldown

3 Sets x 12 Reps

Pull-Up (Hammer Grip)

3 Sets x 12 Reps

Dumbbell Upright Row

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Cable Crunch

3 Sets x 12 Reps

V-Up

3 Sets x 12 Reps

Any

Est. 0 min

9 exercises

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Bench Dip

3 Sets x 8 Reps

Bent Knee Hip Raise

3 Sets x 8 Reps

Weighted Crunch

3 Sets x 8 Reps

Any

Est. 0 min

9 exercises

Smith Machine Bench Press

3 Sets x 12 Reps

Smith Machine Incline Bench Press

3 Sets x 12 Reps

Smith Machine Decline Bench Press

3 Sets x 12 Reps

Smith Machine Shrug

3 Sets x 12 Reps

Smith Machine Bent-Over Row

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Leverage Machine High Row

3 Sets x 12 Reps

Parallel Bar Leg Raise

3 Sets x 12 Reps

Cable Wood Chop

3 Sets x 12 Reps

Any

Est. 0 min

8 exercises

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 8 Reps

Dumbbell Decline Fly

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Barbell Row

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 12 Reps

Any

Est. 0 min

8 exercises

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 8 Reps

Dumbbell Decline Fly

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Barbell Row

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 12 Reps

Any

Est. 0 min

8 exercises

Barbell Curl

3 Sets x 16 Reps

Dumbbell Hammer Curl

3 Sets x 16 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 16 Reps

Dip

3 Sets x 16 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 16 Reps

Machine Dip

3 Sets x 16 Reps

Barbell Reverse Curl

3 Sets x 16 Reps

Barbell Wrist Curl (Palms Down)

3 Sets x 16 Reps

Any

Est. 0 min

8 exercises

Machine Fly

3 Sets x 16 Reps

Cable Cross-Over

3 Sets x 16 Reps

Machine Lat Pulldown

3 Sets x 16 Reps

Pull-Up (Hammer Grip)

3 Sets x 16 Reps

Dumbbell Upright Row

3 Sets x 16 Reps

Machine Reverse Fly

3 Sets x 16 Reps

Cable Crunch

3 Sets x 16 Reps

V-Up

3 Sets x 16 Reps

Any

Est. 0 min

8 exercises

Dumbbell Hammer Curl

3 Sets x 16 Reps

Cable Bicep Curl

3 Sets x 16 Reps

Barbell Bench Press (Close Grip)

3 Sets x 16 Reps

Machine Dip

3 Sets x 16 Reps

Hip Extension (Standing)

3 Sets x 16 Reps

Smith Machine Split Squat

3 Sets x 16 Reps

Machine Seated Leg Curl

3 Sets x 16 Reps

Machine Seated Calf Raise

3 Sets x 16 Reps

Any

Est. 0 min

9 exercises

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Bench Dip

3 Sets x 8 Reps

Bent Knee Hip Raise

3 Sets x 8 Reps

Weighted Crunch

3 Sets x 8 Reps

Any

Est. 0 min

8 exercises

Dumbbell Hammer Curl

3 Sets x 20 Reps

Cable Bicep Curl

3 Sets x 20 Reps

Barbell Bench Press (Close Grip)

3 Sets x 20 Reps

Machine Dip

3 Sets x 20 Reps

Hip Extension (Standing)

3 Sets x 20 Reps

Smith Machine Split Squat

3 Sets x 20 Reps

Machine Seated Leg Curl

3 Sets x 20 Reps

Machine Seated Calf Raise

3 Sets x 20 Reps

Any

Est. 0 min

8 exercises

Barbell Curl

3 Sets x 20 Reps

Dumbbell Hammer Curl

3 Sets x 20 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 20 Reps

Dip

3 Sets x 20 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 20 Reps

Machine Dip

3 Sets x 20 Reps

Barbell Reverse Curl

3 Sets x 20 Reps

Barbell Wrist Curl (Palms Down)

3 Sets x 20 Reps

Any

Est. 0 min

9 exercises

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Bench Dip

3 Sets x 8 Reps

Bent Knee Hip Raise

3 Sets x 8 Reps

Weighted Crunch

3 Sets x 8 Reps

Any

Est. 0 min

8 exercises

Machine Fly

3 Sets x 20 Reps

Cable Cross-Over

3 Sets x 20 Reps

Machine Lat Pulldown

3 Sets x 20 Reps

Pull-Up (Hammer Grip)

3 Sets x 20 Reps

Dumbbell Upright Row

3 Sets x 20 Reps

Machine Reverse Fly

3 Sets x 20 Reps

Cable Crunch

3 Sets x 20 Reps

V-Up

3 Sets x 20 Reps

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Strength Training

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