12/7/23 - JEFIT

12/7/23 - JEFIT

12/7/23

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The 12/7/23 routine by RobLisi is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Os on mos

Routine detail

Mon

New Workout

Est. 0 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable Cross-Over Demonstration

Cable Cross-Over

8 Sets x 8 Reps

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

4 Sets x 8 Reps

Cable back pull various angles Demonstration

Cable back pull various angles

8 Sets x 8 Reps

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

4 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

6 Sets x 7 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

6 Sets x 7 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Tue

New Workout

Est. 0 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

2 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

6 Sets x 14 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

6 Sets x 14 Reps

Barbell Hang Clean Demonstration

Barbell Hang Clean

6 Sets x 14 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Thu

New Workout

Est. 0 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 4 Reps

Machine Bench Press Demonstration

Machine Bench Press

5 Sets x 3 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 5 Reps

Decline Chest Press Machine Demonstration

Decline Chest Press Machine

2 Sets x 5 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 5 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

6 Sets x 10 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Fri

New Workout

Est. 0 min

10 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 8 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 8 Reps

Octagon Dead Lift Demonstration

Octagon Dead Lift

5 Sets x 8 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

5 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 5 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 10 Reps

Stationary Bike Demonstration

Stationary Bike

4 Sets

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

4 Sets x 8 Reps

Sat

New Workout

Est. 0 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Rowing Demonstration

Rowing

1 Set

Machine Reverse T Bar Row Demonstration

Machine Reverse T Bar Row

4 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 5 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 5 Reps

Stationary Bike Demonstration

Stationary Bike

8 Sets

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

8 Sets x 8 Reps

Any

Arms

Est. 0 min

4 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 5 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 5 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 5 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 5 Reps