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8 Week Gronk Program
General
Beginner
Machine strength
Plan Details
The 8 Week Gronk Program routine by jmckell 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
Mon
Upper Body Push
9 exercises
Band Cross-Over
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Tue
Upper Body Pull
10 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable Rope Lat Pulldown
2 Sets x 15 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Plank
3 Sets
Wed
Legs
8 exercises
Knee Circles
3 Sets x 8 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Machine Calf Raise
5 Sets x 10 Reps
Thu
Rest
0 exercises
This day is empty
Fri
Upper Body Push Pull
11 exercises
Machine Inner Chest Press
2 Sets x 10 Reps
Dumbbell Bent-Over Row
2 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable One-Arm Row
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Sat
Legs
11 exercises
Bodyweight Squat
2 Sets x 10 Reps
Pelvic Tilt to Glute Bridge
2 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 10 Reps
Hack Squat (Reverse Position)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Crunch
3 Sets x 10 Reps
Flutter Kick
3 Sets x 25 Reps
Sun
Rest
0 exercises
This day is empty
