Level 2: Chest, Back, Legs and Arms - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Level 2: Chest, Back, Legs and Arms - JEFIT

Level 2: Chest, Back, Legs and Arms banner

Level 2: Chest, Back, Legs and Arms

AUDIO TIP

General

Intermediate

Dumbbell

Plan Details

The Level 2: Chest, Back, Legs and Arms routine by HerminioCruz is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.

This is my next level routine. I intent on following it for 5 to 6 weeks. It works shoulders as a secondary or tertiary muscle on purpose since I had surgery several yrs ago and it's giving me some problems. You are welcome to follow it and share your results.

Routine detail

Day 1

Workout Day #1

Est. 107 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

4 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

4 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Walking Demonstration

Walking

1 Set

Day 2

Workout Day #2

Est. 104 min

9 exercises

Rowing Demonstration

Rowing

1 Set

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

EZ Bar Bent-Over Row (Reverse Grip) Demonstration

EZ Bar Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 10 Reps

Walking Demonstration

Walking

1 Set

Day 3

Workout Day #3

Est. 98 min

9 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 10 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Walking Demonstration

Walking

1 Set

Day 4

Workout Day #4

Est. 102 min

10 exercises

Walking Demonstration

Walking

1 Set

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 10 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

4 Sets x 10 Reps

EZ Bar Preacher Curl (Reverse Grip) Demonstration

EZ Bar Preacher Curl (Reverse Grip)

4 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 10 Reps