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JaimeCor WorkOut Plan
General
Beginner
Barbell
Plan Details
The JaimeCor WorkOut Plan routine by jaimecor is a 9 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
Metabolic Conditioning (Week 7-8) D1 + Chest + Triceps + ForeArms D1
20 exercises
Superman
3 Sets
Bench Plank
3 Sets
Single-Leg Glute Bridge
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Day 2
Glute Building Workout* D1 + Back + Biceps
14 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Day 3
Metabolic Conditioning (Week 7-8) D2 + Legs + Shoulders + ForeArms D2
20 exercises
Bird Dog
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Alternating Front and Back Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 4
Glute Building Workout* D2 + Chest + Triceps
14 exercises
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Day 5
Metabolic Conditioning (Week 7-8) D1 + Back+ Biceps + ForeArms D1
20 exercises
Superman
3 Sets
Bench Plank
3 Sets
Single-Leg Glute Bridge
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Day 6
Glute Building Workout* D1 + Legs+ Shoulders
14 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Alternating Front and Back Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Day 7
Metabolic Conditioning (Week 7-8) D2 + Chest + Triceps + ForeArms D2
20 exercises
Bird Dog
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Day 8
Glute Building Workout* D2 + Back+ Biceps
14 exercises
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Clean Deadlift
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Day 9
Metabolic Conditioning (Week 7-8) D1 + Shoulders+ Legs + ForeArms D1
20 exercises
Superman
3 Sets
Bench Plank
3 Sets
Single-Leg Glute Bridge
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Barbell Alternating Front and Back Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
