Back/Bi - JEFIT

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Back/Bi - JEFIT

Back/Bi

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The Back/Bi routine by FrankieRoo is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Any

Legs

Est. 0 min

7 exercises

Barbell Box Squat Demonstration

Barbell Box Squat

3 Sets x 15 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 15 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 15 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

6 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Any

Back/Bi

Est. 0 min

9 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 15 Reps

EZ Bar Bent-Over Row (Reverse Grip) Demonstration

EZ Bar Bent-Over Row (Reverse Grip)

3 Sets x 15 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 15 Reps

Front Pulldown Machine Demonstration

Front Pulldown Machine

4 Sets x 15 Reps

MTS Row Demonstration

MTS Row

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Machine T Bar Reverse Row Demonstration

Machine T Bar Reverse Row

4 Sets x 15 Reps

Any

Lil Bit of This

Est. 0 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 15 Reps

I-Y-T raises Demonstration

I-Y-T raises

3 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 15 Reps

Alt Shoulder Press Demonstration

Alt Shoulder Press

3 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Any

Shoulders/Chest&Tri

Est. 0 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 15 Reps

Barbell Rear Delt Row Demonstration

Barbell Rear Delt Row

3 Sets x 15 Reps

I-Y-T raises Demonstration

I-Y-T raises

3 Sets x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 15 Reps

Alt Shoulder Press Demonstration

Alt Shoulder Press

3 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 15 Reps

Around the Worlds Demonstration

Around the Worlds

3 Sets x 15 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

2 Sets x 15 Reps

Any

Core

Est. 0 min

9 exercises

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 15 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

3 Sets x 15 Reps

Plank Demonstration

Plank

2 Sets

Kettlebell Around the Worlds Demonstration

Kettlebell Around the Worlds

3 Sets x 15 Reps

Kettlebell Marches Demonstration

Kettlebell Marches

3 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 15 Reps

Machine Back Extension Demonstration

Machine Back Extension

4 Sets x 15 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 12 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

4 Sets x 12 Reps

Any

Boulder Shoulders

Est. 0 min

5 exercises

Barbell Rear Delt Row Demonstration

Barbell Rear Delt Row

3 Sets x 15 Reps

I-Y-T raises Demonstration

I-Y-T raises

3 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 15 Reps

Alt Shoulder Press Demonstration

Alt Shoulder Press

3 Sets x 15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 15 Reps

Any

Chest/Tri

Est. 0 min

10 exercises

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 15 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 15 Reps

Champagne Press Demonstration

Champagne Press

3 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 15 Reps

Vertical bench press Demonstration

Vertical bench press

3 Sets x 15 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 15 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 15 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps