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

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