45 fit workout - JEFIT

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45 fit workout - JEFIT

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45 fit workout

AUDIO TIP

General

Intermediate

Machine strength

Plan Details

The 45 fit workout routine by Marcus Sheffield is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Mon

Chest

Est. 0 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 8 Reps

Cable One-Arm Incline Press (Stability Ball) Demonstration

Cable One-Arm Incline Press (Stability Ball)

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

13 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Tue

Legs

Est. 0 min

11 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Seated squats Demonstration

Seated squats

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Wed

Arms

Est. 0 min

14 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 8 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Hammer Curl Demonstration

Dumbbell One-Arm Preacher Hammer Curl

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Thu

Shoulders

Est. 0 min

12 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 8 Reps

Dumbbell Seated Alternating Front Raise Demonstration

Dumbbell Seated Alternating Front Raise

3 Sets x 8 Reps

Dumbbell Seated Alternating Front Raise Demonstration

Dumbbell Seated Alternating Front Raise

3 Sets x 8 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Fri

Back

Est. 0 min

11 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

3 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 8 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 8 Reps