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jeff
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The jeff routine by alexanderpowell is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Fd
Routine detail
Mon
Workout 1
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 4 Reps
Hack Squat
3 Sets x 4 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 20 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Tue
Workout 2
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Leverage Shoulder Press
2 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Wed
Workout 3
Est. 0 min
7 exercises
Barbell Romanian Deadlift
2 Sets x 5 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Thu
Workout 4
Est. 0 min
8 exercises
Smith Machine Shoulder Press
2 Sets x 4 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Machine Seated Row
2 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Fri
Workout 5
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Sat
Workout 6
Est. 0 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
