Loading...
Jo's Workout Program
General
Intermediate
Machine strength
Plan Details
The Jo's Workout Program routine by JoannaDefty is a 5 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
Pull
8 exercises
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Day 2
Push
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 3
Lower Body
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Lunge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Day 4
Core
9 exercises
Sit-Up
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Plank
3 Sets
Leg Pull-In
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 5
Cardio and HIIT
0 exercises
This day is empty
