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Giant Program JS
General
Intermediate
Dumbbell
Plan Details
The Giant Program JS routine by Gudlogi is a 6 day workout plan. It is an intermediate 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
Workout 1
12 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 25 Reps
Cable Cross-Over
3 Sets x 30 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 25 Reps
Cable Reverse Fly
3 Sets x 30 Reps
Dumbbell Press (Close Grip)
2 Sets x 15 Reps
Dumbbell Tricep Extension
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 25 Reps
Dumbbell Tricep Kickback
2 Sets x 30 Reps
Day 2
Workout 2
12 exercises
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Dual Cable Triceps Extension
3 Sets x 25 Reps
Dumbbell Pullover
3 Sets x 30 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Dumbbell Incline Hammer Curl
2 Sets x 20 Reps
Dumbbell Incline Spider Curl
2 Sets x 25 Reps
Cable One-Arm High Curl
2 Sets x 30 Reps
Dumbbell Seated Wrist Curl
2 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 25 Reps
Dumbbell Reverse Wrist Curl
2 Sets x 30 Reps
Day 3
Workout 3
11 exercises
Dumbbell Deadlift
3 Sets x 15 Reps
Dumbbell Bench Squat
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 25 Reps
Kettlebell Front Squat
3 Sets x 30 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Behind the Back Shrug
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 25 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Dumbbell Seated Calf Raise
3 Sets x 25 Reps
Band Seated Calf Stretch
3 Sets x 30 Reps
Day 4
Day 4
12 exercises
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 20 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 25 Reps
Dumbbell Bench Press
3 Sets x 30 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 25 Reps
Dumbbell Shoulder Press
3 Sets x 30 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Day 5
Day 5
16 exercises
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 16 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 21 Reps
Dumbbell Bent-Over Row
3 Sets x 26 Reps
Cable One-Arm High Curl
2 Sets x 12 Reps
Dumbbell Preacher Curl
2 Sets x 16 Reps
Dumbbell Incline Curl
2 Sets x 21 Reps
Dumbbell Seated Bicep Curl
2 Sets x 26 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 16 Reps
Dumbbell Reverse Wrist Curl
2 Sets x 21 Reps
Dumbbell Wrist Curl (Neutral Grip)
2 Sets x 26 Reps
Plank
2 Sets
Oblique Crunch
2 Sets x 100 Reps
Leg Raise
2 Sets x 100 Reps
Crunch
2 Sets x 100 Reps
Day 6
Day 6
0 exercises
This day is empty
