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GET GOOD
AUDIO TIP
General
Beginner
Body
Plan Details
The GET GOOD routine by jj_jefferies117 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
K den
Routine detail
Mon
GET OFF YOUR ASS
Est. 0 min
3 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Elliptical Training
1 Set
Tue
GUNS ARE ARMED
Est. 0 min
25 exercises
Treadmill Running
1 Set
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Fri
ABS OF STEEL
Est. 0 min
82 exercises
Treadmill Running
1 Set
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Decline Bench Alternating Knee Raise
3 Sets x 8 Reps
Single-Leg Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Alternating Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Kettlebell Bent Press
3 Sets x 8 Reps
Dumbbell Seated Side Bend
3 Sets x 8 Reps
Roll Down
3 Sets x 8 Reps
Bent Knee Hundreds
3 Sets x 8 Reps
Bench Jackknife Sit-Up
3 Sets x 8 Reps
Downward Facing Puppy Dog
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Medicine Ball Rotation
3 Sets x 8 Reps
Kettlebell Leg Pass
3 Sets x 8 Reps
Rolling
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 8 Reps
Weighted Side Rotation
3 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 8 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
Lying Alternating Knee Raise
3 Sets x 8 Reps
Bench Plank
3 Sets
Lateral Stretch
3 Sets x 8 Reps
Kettlebell Windmill
3 Sets x 8 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Alternating Reach and Catch
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Ab Roll
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Bench Leg Pull-In
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Downward Facing Dog
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Side Bridge
3 Sets
Scissor Kick
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Any
Leggy Meggy
Est. 0 min
45 exercises
Treadmill Running
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Bridge
3 Sets
Prisoner Squat
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Half Locust
3 Sets x 8 Reps
Barbell Squat Jerk
3 Sets x 8 Reps
Barbell Hang Snatch Below the Knees
3 Sets x 8 Reps
Reclining Big Toe Pose
3 Sets x 8 Reps
Rotational Step-Up
3 Sets x 8 Reps
Peroneal Stretch
3 Sets x 8 Reps
Barbell High Snatch
3 Sets x 8 Reps
Barbell Jerk Dip Squat
3 Sets x 8 Reps
Barbell Split Jump
3 Sets x 8 Reps
Barbell Kneeling Jump Squat
3 Sets x 8 Reps
Double-Leg Butt Kick
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
