Pro split: Every part of the muscle - JEFIT

Pro split: Every part of the muscle - JEFIT

Pro split: Every part of the muscle banner

Pro split: Every part of the muscle

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The Pro split: Every part of the muscle routine by karimkamelkotb is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

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Routine detail

Day 1

Chest & Core

Est. 101 min

13 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Warmup 1 Demonstration

Warmup 1

2 Sets x 30 Reps

Cable shoulder extension Demonstration

Cable shoulder extension

2 Sets x 20 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 25 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 10 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Day 3

Arms

Est. 101 min

15 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Warmup 1 Demonstration

Warmup 1

2 Sets x 30 Reps

Cable shoulder extension Demonstration

Cable shoulder extension

2 Sets x 20 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 25 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

4 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 10 Reps

Cable triceps kickback Demonstration

Cable triceps kickback

4 Sets x 10 Reps

Cabel Reverse Triceps Pushdown Demonstration

Cabel Reverse Triceps Pushdown

4 Sets x 10 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

4 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 10 Reps

Dumbbell Wrist Curl (Neutral Grip) Demonstration

Dumbbell Wrist Curl (Neutral Grip)

4 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Day 3

Shoulders & Core

Est. 75 min

14 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Warmup 1 Demonstration

Warmup 1

2 Sets x 25 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 15 Reps

Cable shoulder extension Demonstration

Cable shoulder extension

2 Sets x 15 Reps

Smith Machine Shoulder Press (Close Grip) Demonstration

Smith Machine Shoulder Press (Close Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

4 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

4 Sets x 10 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Cable Shrug Demonstration

Cable Shrug

4 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Weighted Side Bend Demonstration

Weighted Side Bend

4 Sets x 15 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Day 4

Legs & Core & Neck

Est. 90 min

12 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Weight Plate Neck Flexion (Supine) Demonstration

Weight Plate Neck Flexion (Supine)

4 Sets x 10 Reps

Weight Plate Neck Extension (Prone) Demonstration

Weight Plate Neck Extension (Prone)

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Day 5

Back

Est. 80 min

11 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Warmup 1 Demonstration

Warmup 1

2 Sets x 25 Reps

Cable shoulder extension Demonstration

Cable shoulder extension

2 Sets x 25 Reps

Machine Vertical Row (Close Grip) Demonstration

Machine Vertical Row (Close Grip)

4 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 10 Reps

Seated cable row Demonstration

Seated cable row

4 Sets x 10 Reps

Machine Reverse T Bar Row Demonstration

Machine Reverse T Bar Row

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set