2023 Goals

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2023 Goals - JEFIT

AUTOPLAY

General

Beginner

Dumbbell

Plan Details

The 2023 Goals routine by StealthEyes is a 17 day workout plan. It is a beginner level plan to achieve general fitness goals.

Strength 3-4 Sets, 8-12 Reps 5-7 Exercises One muscle group per day, 2 week cycle.

Routine detail

Mon

Chest Day 1

Est. 0 min

6 exercises

Push-Up

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Decline Press

3 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Mon

Chest Day 2

Est. 0 min

7 exercises

Push-Up

3 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Bench Press

3 Sets x 12 Reps

Barbell Decline Bench Press

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Cable Lower Chest Raise

3 Sets x 12 Reps

Dumbbell Around the World

3 Sets x 12 Reps

Tue

Triceps Day 2

Est. 0 min

6 exercises

Dumbbell Press (Close Grip)

5 Sets x 12 Reps

Bench Dip

3 Sets x 12 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 12 Reps

Dumbbell Seated Tricep Press

3 Sets x 12 Reps

Dumbbell Single Arm Across the Face Tricep Extension

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Tue

Triceps Day 1

Est. 0 min

5 exercises

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension (Pronated)

3 Sets x 12 Reps

Dumbbell Tate Press

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Wed

Back Day 2

Est. 0 min

6 exercises

Cable Grip Lat Pulldown (Narrow Grip)

5 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Cable Reverse Crossover

3 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 12 Reps

Barbell Pullover

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Wed

Back Day 1

Est. 0 min

5 exercises

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Wide Grip Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Barbell Deadlift

3 Sets x 12 Reps

Scapular Retraction

3 Sets x 12 Reps

Thu

Biceps Day 1

Est. 0 min

6 exercises

Dumbbell Hammer Curl (Cross Body)

5 Sets x 12 Reps

Dumbbell Spider Curl

3 Sets x 12 Reps

Dumbbell Seated Hammer Curl

3 Sets x 12 Reps

Cable Bicep Curl

3 Sets x 12 Reps

Dumbbell Zottman Curl

3 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Thu

Biceps Day 2

Est. 0 min

6 exercises

Dumbbell Hammer Curl (Cross Body)

3 Sets x 12 Reps

Dumbbell Preacher Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Barbell Bicep Curl (Wide Grip)

3 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Down)

3 Sets x 12 Reps

Fri

Shoulders Day 2

Est. 0 min

6 exercises

Barbell Military Press

5 Sets x 12 Reps

Barbell Front Raise

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Barbell Upright Row

3 Sets x 12 Reps

Barbell Rack Delivery

3 Sets x 12 Reps

Smith Machine Shrug

3 Sets x 12 Reps

Fri

Shoulders Day 1

Est. 0 min

6 exercises

Dumbbell Seated Shoulder Press

5 Sets x 12 Reps

Dumbbell Seated Front Raise

3 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 12 Reps

Cable External Rotation

3 Sets x 12 Reps

Cable Internal Rotation

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Sat

Legs Day 2

Est. 0 min

5 exercises

Machine Seated Leg Curl

5 Sets x 12 Reps

Machine Leg Extension

5 Sets x 12 Reps

Hack Squat

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Sat

Legs Day 1

Est. 0 min

5 exercises

Dumbbell Squat

5 Sets x 12 Reps

Dumbbell Reverse Lunge

3 Sets x 12 Reps

Dumbbell Step-Up

3 Sets x 12 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Dumbbell Calf Raise

3 Sets x 12 Reps

Any

Circuit Training

Est. 0 min

35 exercises

Elliptical Training

1 Set

Push-Up

1 Set x 10 Reps

Bodyweight Squat

1 Set x 10 Reps

Sit-Up

1 Set x 10 Reps

Bodyweight Lunge

1 Set x 10 Reps

Leg Pull-In

1 Set x 10 Reps

Burpee

1 Set x 10 Reps

Elliptical Training

1 Set

Push-Up

1 Set x 10 Reps

Bodyweight Squat

1 Set x 10 Reps

Sit-Up

1 Set x 10 Reps

Bodyweight Lunge

1 Set x 10 Reps

Leg Pull-In

1 Set x 10 Reps

Burpee

1 Set x 10 Reps

Elliptical Training

1 Set

Push-Up

1 Set x 10 Reps

Bodyweight Squat

1 Set x 10 Reps

Sit-Up

1 Set x 10 Reps

Bodyweight Lunge

1 Set x 10 Reps

Leg Pull-In

1 Set x 10 Reps

Burpee

1 Set x 10 Reps

Elliptical Training

1 Set

Push-Up

1 Set x 10 Reps

Bodyweight Squat

1 Set x 10 Reps

Sit-Up

1 Set x 10 Reps

Bodyweight Lunge

1 Set x 10 Reps

Leg Pull-In

1 Set x 10 Reps

Burpee

1 Set x 10 Reps

Elliptical Training

1 Set

Push-Up

1 Set x 1 Rep

Bodyweight Squat

1 Set x 10 Reps

Sit-Up

1 Set x 10 Reps

Bodyweight Lunge

1 Set x 10 Reps

Leg Pull-In

1 Set x 10 Reps

Burpee

1 Set x 10 Reps

Any

Walking

Est. 0 min

1 exercise

Walking

1 Set

Any

Elliptical

Est. 0 min

1 exercise

Elliptical Training

1 Set

Any

Manaul Treadmill

Est. 0 min

1 exercise

Running

1 Set

Any

Running

Est. 0 min

1 exercise

Running

1 Set

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2023 Goals

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