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Jeffys Workout*
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Jeffys Workout* routine by jeffersonuzoma is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Chest Shoulders Tri
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Tue
Workout 2
Est. 0 min
12 exercises
Barbell Bench Squat
5 Sets x 5,4,3,3,10 Reps
Barbell Lunge
6 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Glute Kickback (Kneeling)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
12 exercises
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 15,12,12,8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Cable Seated Overhead Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Lat prayer
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Thu
Workout 4
Est. 0 min
10 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12,10,8,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 12,10,8,8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Fri
Workout 5
Est. 0 min
12 exercises
Barbell Squat
5 Sets x 10,8,6,4,4 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
5 Sets x 12,10,8,6,6 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
