Dues Paid Routine - JEFIT

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Dues Paid Routine - JEFIT

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Dues Paid Routine

AUTOPLAY

General

Beginner

Machine strength

Plan Details

The Dues Paid Routine routine by sleepersleep is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Day 1

Push Day 1

Est. 63 min

10 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Leverage Chest Press Demonstration

Leverage Chest Press

3 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 12 Reps

Day 2

Pull Day 1

Est. 50 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Day 3

Leg Day 1

Est. 38 min

6 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

3 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 12 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Day 4

Push Day 2

Est. 56 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 12 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Bench Press (Palms in) Demonstration

Dumbbell Bench Press (Palms in)

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Day 5

Pull Day 2

Est. 56 min

9 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Day 6

Leg Day 2

Est. 38 min

6 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

3 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Day 7

Rest Day

Est. 0 min

0 exercises

This day is empty