Separation Season - JEFIT

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Separation Season - JEFIT

Separation Season banner

Separation Season

AUTOPLAY

General

Intermediate

Machine strength

Plan Details

The Separation Season routine by cea1919 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Enter your routine description

Routine detail

Any

DAY 7 (Optional) Cardio/Abs

Est. 0 min

0 exercises

This day is empty

Any

ANY DAY/REST- CALLISTHENICS

Est. 0 min

0 exercises

This day is empty

Any

DAY 6 ABS/SHOULDERS

Est. 0 min

10 exercises

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 5 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15 Reps

Hanging Knee Raise (Rotational) Demonstration

Hanging Knee Raise (Rotational)

3 Sets x 15 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 15 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 15 Reps

Any

Day 1 CHEST 5x5

Est. 0 min

7 exercises

Cable Inner Chest Press Demonstration

Cable Inner Chest Press

5 Sets x 5 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

5 Sets x 5 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 5 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

5 Sets x 5 Reps

Cable Reverse Crossover Demonstration

Cable Reverse Crossover

3 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Any

DAY 4 ARMS 5x5

Est. 0 min

10 exercises

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 5 Reps

Dumbbell One-Arm Wrist Curl Demonstration

Dumbbell One-Arm Wrist Curl

5 Sets x 5 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 5 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 5 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

5 Sets x 5 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 5 Reps

Cable Tricep Extension Demonstration

Cable Tricep Extension

5 Sets x 5 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

5 Sets x 5 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 5 Reps

Weighted Three Bench Dip Demonstration

Weighted Three Bench Dip

5 Sets x 5 Reps

Any

DAY 3 LEGS + ABS

Est. 0 min

7 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 5 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 5 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

5 Sets x 5 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 5 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

5 Sets x 5 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 5 Reps

Any

Day 2 BACK & SHOULDERS

Est. 0 min

12 exercises

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 5 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

5 Sets x 5 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

5 Sets x 5 Reps

Barbell Seated Press Demonstration

Barbell Seated Press

5 Sets x 5 Reps

Dumbbell Seated Alternating Shoulder Press Demonstration

Dumbbell Seated Alternating Shoulder Press

5 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 5 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 5 Reps

T Bar Row Demonstration

T Bar Row

5 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Any

DAY 5 TRAPS & BACK

Est. 0 min

9 exercises

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

5 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps