Iron Paradise - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Iron Paradise - JEFIT

Iron Paradise banner

Iron Paradise

AUDIO TIP

General

Beginner

Dumbbell

Plan Details

The Iron Paradise routine by hac5827 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Day 1

Chest, Shoulders, Triceps

Est. 0 min

9 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 8 Reps

Lateral Raise (Machine) Demonstration

Lateral Raise (Machine)

4 Sets x 8 Reps

Dip Demonstration

Dip

4 Sets x 8 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 8 Reps

Pec Deck (Machine) Demonstration

Pec Deck (Machine)

4 Sets x 8 Reps

Chest Fly (Machine) Demonstration

Chest Fly (Machine)

4 Sets x 8 Reps

Day 2

Back, Biceps, Core

Est. 0 min

9 exercises

Rowing Demonstration

Rowing

1 Set

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Machine Back Extension Demonstration

Machine Back Extension

4 Sets x 8 Reps

Torso Rotation Demonstration

Torso Rotation

4 Sets x 8 Reps

Day 3

Legs

Est. 0 min

7 exercises

Step Machine Demonstration

Step Machine

1 Set

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Day 4

Chest, Shoulders, Triceps

Est. 0 min

8 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Day 5

Biceps, Back, Core

Est. 0 min

9 exercises

Rowing Demonstration

Rowing

1 Set

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 8 Reps

Day 6

Legs

Est. 0 min

6 exercises

Step Machine Demonstration

Step Machine

1 Set

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 8 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

4 Sets x 8 Reps

Dumbbell Iron Cross Demonstration

Dumbbell Iron Cross

4 Sets x 8 Reps

Day 7

Cardio

Est. 0 min

6 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Pull-Up Demonstration

Pull-Up

3 Sets x 5 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 5 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 8 Reps