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Q1 2023
General
Beginner
Body
Plan Details
The Q1 2023 routine by bgoldsm is a 7 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
MONDAY - LEGS
10 exercises
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Day 2
TUE Hot Tub / Walk
0 exercises
This day is empty
Day 3
WED Shoulder/Back/Chest
12 exercises
Bridge
3 Sets
Crunch
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Day 4
THUR Cardio
0 exercises
This day is empty
Day 5
FRI HIIT
0 exercises
This day is empty
Day 6
SAT - Arms/Back/Calves/Neck
13 exercises
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Day 7
OFF
0 exercises
This day is empty
