nicdan1's Athlene-X - JEFIT

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nicdan1's Athlene-X - JEFIT

nicdan1's Athlene-X banner

nicdan1's Athlene-X

AUDIO TIP

General

Beginner

Barbell

Plan Details

The nicdan1's Athlene-X routine by nicdan1 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

Enter your plan description

Routine detail

Mon

Perfect Arm

Est. 0 min

13 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Barbell Drag Curl Demonstration

Barbell Drag Curl

3 Sets x 8 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 4 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

2 Sets x 8 Reps

DB Curl Trifecta Demonstration

DB Curl Trifecta

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Rocking Push Down Demonstration

Rocking Push Down

3 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 15 Reps

Tue

Perfect Chest

Est. 0 min

18 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover

4 Sets x 15 Reps

Dip Demonstration

Dip

4 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 15 Reps

Weighted Drop Push-Up Demonstration

Weighted Drop Push-Up

3 Sets x 8 Reps

Band Crossover Pushups Demonstration

Band Crossover Pushups

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Leg Pull-In Demonstration

Leg Pull-In

2 Sets x 25 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

2 Sets x 25 Reps

Toe Touches Demonstration

Toe Touches

1 Set x 25 Reps

Frog Sit-Up Demonstration

Frog Sit-Up

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 25 Reps

V-Up Demonstration

V-Up

1 Set x 25 Reps

Oblique Crunch Demonstration

Oblique Crunch

2 Sets x 25 Reps

Toe Touches Demonstration

Toe Touches

2 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

1 Set x 25 Reps

Wed

Perfect Back

Est. 0 min

15 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

2 Sets x 15 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

2 Sets x 4 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 4 Reps

Pull-Up Demonstration

Pull-Up

2 Sets x 8 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 8 Reps

Alternating High Pulley Row Demonstration

Alternating High Pulley Row

3 Sets x 10 Reps

Hyper Y/W Demonstration

Hyper Y/W

2 Sets x 14 Reps

Barbell Shrug Demonstration

Barbell Shrug

10 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

1 Set x 15 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

1 Set x 14 Reps

Tornado Chop Demonstration

Tornado Chop

1 Set x 20 Reps

Side Elbow to Knee Demonstration

Side Elbow to Knee

1 Set x 20 Reps

Sledgehammer Swing Demonstration

Sledgehammer Swing

2 Sets x 25 Reps

Band Pull Downs Demonstration

Band Pull Downs

2 Sets x 25 Reps

Thu

Perfect Leg

Est. 0 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 12 Reps

ATG Split Squat with wedge Demonstration

ATG Split Squat with wedge

3 Sets x 10 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

2 Sets x 10 Reps

Hip Band Ladder Demonstration

Hip Band Ladder

2 Sets x 10 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 15 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 25 Reps

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

2 Sets x 25 Reps

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

2 Sets x 8 Reps

Tuck Crunch Demonstration

Tuck Crunch

2 Sets x 15 Reps

Knee to Chest to Leg Raise Demonstration

Knee to Chest to Leg Raise

2 Sets x 15 Reps

Fri

Perfect Shoulder

Est. 0 min

12 exercises

Band Shoulder Press Demonstration

Band Shoulder Press

2 Sets x 15 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 10 Reps

Band Shoulder Press Demonstration

Band Shoulder Press

1 Set x 15 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 21 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

3 Sets x 6 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

3 Sets x 6 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

1 Set x 15 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

1 Set x 16 Reps

Side Elbow to Knee Demonstration

Side Elbow to Knee

1 Set x 30 Reps

Sledgehammer Swing Demonstration

Sledgehammer Swing

2 Sets x 25 Reps

Band Pull Downs Demonstration

Band Pull Downs

1 Set x 25 Reps