120 - JEFIT

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120 - JEFIT

120

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The 120 routine by Gaberinen is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Tue

Ben( quad dominerad ) /Axlar

Est. 89 min

8 exercises

Hack Squat Demonstration

Hack Squat

1 Set

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

1 Set

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

1 Set

lying hamstring curl Demonstration

lying hamstring curl

1 Set

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set

Wide grip row Demonstration

Wide grip row

1 Set

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

1 Set

Wed

Bröst/Rygg/Armar

Est. 109 min

11 exercises

close grip bench press

1 Set

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

1 Set

Dip Demonstration

Dip

2 Sets x 20 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

1 Set

T Bar Row Demonstration

T Bar Row

2 Sets x 8 Reps

Lat fokuserad row ( med handle 1 arm ) Demonstration

Lat fokuserad row ( med handle 1 arm )

1 Set

Barbell JM Press Demonstration

Barbell JM Press

1 Set

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set

cross body tricep extension Demonstration

cross body tricep extension

1 Set

Standing cable curn Demonstration

Standing cable curn

1 Set

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

1 Set

Thu

Axlar/Ben ( Hamstring dominerad )

Est. 79 min

7 exercises

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

1 Set

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set

Wide grip row Demonstration

Wide grip row

1 Set

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

1 Set

Fri

Bröst/Rygg/Armar

Est. 108 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

1 Set

Dip Demonstration

Dip

1 Set

Pull-Up Demonstration

Pull-Up

2 Sets x 10 Reps

Lat fokuserad row ( med handle 1 arm ) Demonstration

Lat fokuserad row ( med handle 1 arm )

1 Set

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

1 Set

Barbell JM Press Demonstration

Barbell JM Press

1 Set

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

2 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

1 Set

Standing cable curn Demonstration

Standing cable curn

1 Set

Barbell Reverse Wrist Curl Demonstration

Barbell Reverse Wrist Curl

1 Set

Sat

Ben( Båda ) /Axlar

Est. 89 min

7 exercises

Hack Squat Demonstration

Hack Squat

1 Set

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set

lying hamstring curl Demonstration

lying hamstring curl

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set

Wide grip row Demonstration

Wide grip row

1 Set

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

1 Set

Sun

Rygg/Bröst/Armar

Est. 109 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set

Pull-Up Demonstration

Pull-Up

1 Set

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

1 Set

T Bar Row Demonstration

T Bar Row

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set

cable fly Demonstration

cable fly

1 Set

Barbell JM Press Demonstration

Barbell JM Press

1 Set

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set

cross body tricep extension Demonstration

cross body tricep extension

1 Set

Standing cable curn Demonstration

Standing cable curn

1 Set

Dumbbell Reverse Preacher Curl Demonstration

Dumbbell Reverse Preacher Curl

1 Set