The Jase Life - JEFIT

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The Jase Life - JEFIT

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The Jase Life

General

Intermediate

Machine strength

Plan Details

The The Jase Life routine by jasondost is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Inspiration by: Baki & Goku.

Routine detail

Day 1

BACK/BICEPS

Est. 0 min

16 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 20 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 30 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

2 Sets x 40 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

2 Sets x 40 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 8 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 20 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 20 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 25 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

1 Set x 8 Reps

Day 2

CHEST/TRICEPS

Est. 0 min

25 exercises

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

2 Sets x 8 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

2 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 8 Reps

PECTORAL FLY Demonstration

PECTORAL FLY

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 20 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Cable Seated Chest Fly Demonstration

Cable Seated Chest Fly

3 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 8 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 20 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 30 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

2 Sets x 8 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

3 Sets x 8 Reps

Day 3

LEGS

Est. 0 min

11 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 8 Reps

Hack Squat Demonstration

Hack Squat

2 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 8 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

4 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Day 4

New Workout

Est. 0 min

0 exercises

This day is empty

Day 5

CHEST/BACK

Est. 0 min

15 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 8 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 20 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Iso Lateral Wide Pulldown Demonstration

Iso Lateral Wide Pulldown

3 Sets x 20 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 8 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

3 Sets x 8 Reps

Day 6

TRICEPS / BICEPS

Est. 0 min

14 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 8 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 8 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 8 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Day 7

ABS

Est. 0 min

4 exercises

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Plank Demonstration

Plank

2 Sets

Day 8

New Workout

Est. 0 min

0 exercises

This day is empty

Day 100

FULL BODY

Est. 0 min

19 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 16 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

5 Sets x 20 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

2 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 20 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 30 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

2 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 30 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 20 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 20 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

1 Set

Tricep Stretch Demonstration

Tricep Stretch

1 Set

Hip Stretch Demonstration

Hip Stretch

1 Set

Bicep Stretch Demonstration

Bicep Stretch

1 Set x 10 Reps

Day 101

New Workout

Est. 0 min

10 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

4 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Seated Hammer Curl Demonstration

Dumbbell Seated Hammer Curl

3 Sets x 8 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 8 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps