Workout - JEFIT

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Workout - JEFIT

Workout

General

Advanced

Machine strength

Plan Details

The Workout routine by gsmckibben is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Any

Back and Biceps

Est. 193 min

27 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

TRX Row Demonstration

TRX Row

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 15 Reps

Cable Rotational High Row Demonstration

Cable Rotational High Row

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 15 Reps

Cable Push/Pull Demonstration

Cable Push/Pull

4 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

3 Sets x 10 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 15 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 15 Reps

Kettlebell Renegade Row Demonstration

Kettlebell Renegade Row

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 15 Reps

Cable Grip Lat Pulldown (Narrow Grip) Demonstration

Cable Grip Lat Pulldown (Narrow Grip)

4 Sets x 15 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 15 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 15 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

3 Sets x 15 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 15 Reps

Any

Legs

Est. 157 min

21 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 15 Reps

Hack Squat Demonstration

Hack Squat

5 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Single Leg Squat w/Rotation Demonstration

Single Leg Squat w/Rotation

4 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 15 Reps

Landmine Squat Demonstration

Landmine Squat

4 Sets x 15 Reps

Bulgarian Split Squat Demonstration

Bulgarian Split Squat

4 Sets x 15 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 15 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 15 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 15 Reps

Dumbbell Lateral Lunge with Bicep Curl Demonstration

Dumbbell Lateral Lunge with Bicep Curl

3 Sets x 15 Reps

Smith Machine Single Leg Deadlift Demonstration

Smith Machine Single Leg Deadlift

3 Sets x 15 Reps

Kettlebell One-Arm Swing Demonstration

Kettlebell One-Arm Swing

3 Sets x 15 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 15 Reps

Smith Machine Kneeling Squat Demonstration

Smith Machine Kneeling Squat

3 Sets x 15 Reps

Smith Machine Good Morning Demonstration

Smith Machine Good Morning

3 Sets x 15 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

5 Sets x 15 Reps

Battle Ropes Demonstration

Battle Ropes

3 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 15 Reps

Landmine Single Leg RDL (T-Bar) Demonstration

Landmine Single Leg RDL (T-Bar)

3 Sets x 15 Reps

Landmine Deadlift (T-Bar) Demonstration

Landmine Deadlift (T-Bar)

4 Sets x 15 Reps

Any

Chest Shoulders and Triceps

Est. 240 min

40 exercises

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 15 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

6 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 15 Reps

Dumbbell Incline Front Raise Demonstration

Dumbbell Incline Front Raise

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 15 Reps

Hip Hugger Shoulder Press Demonstration

Hip Hugger Shoulder Press

3 Sets x 15 Reps

Kettlebell One-Arm Clean and Jerk Demonstration

Kettlebell One-Arm Clean and Jerk

4 Sets x 15 Reps

Dip Demonstration

Dip

4 Sets x 15 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

3 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 15 Reps

Cable Front Raise Demonstration

Cable Front Raise

4 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 15 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets x 15 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15 Reps

Dumbbell Arnold Press Demonstration

Dumbbell Arnold Press

4 Sets x 15 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

4 Sets x 15 Reps

Dumbbell Decline Tricep Extension Demonstration

Dumbbell Decline Tricep Extension

3 Sets x 15 Reps

Cavalier Crossover Demonstration

Cavalier Crossover

4 Sets x 15 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 15 Reps

TRX Pike Demonstration

TRX Pike

3 Sets x 15 Reps

Landmine Shoulder Press Demonstration

Landmine Shoulder Press

4 Sets x 15 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 15 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 15 Reps

Dumbbell Seated Alternating Front Raise Demonstration

Dumbbell Seated Alternating Front Raise

3 Sets x 15 Reps

Plate Figure 8's Demonstration

Plate Figure 8's

4 Sets x 15 Reps

Dumbbell Shoulder Raise Demonstration

Dumbbell Shoulder Raise

3 Sets x 15 Reps

Push-Up Demonstration

Push-Up

3 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15 Reps

Dumbbell Standing Around the Worlds Demonstration

Dumbbell Standing Around the Worlds

3 Sets x 15 Reps

Kneeling Plate Woodchops Demonstration

Kneeling Plate Woodchops

3 Sets x 15 Reps

Any

AthLean X 400 Challenge

Est. 45 min

5 exercises

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

3 Sets x 15 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 15 Reps

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

3 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

Athlean X 22 Day Ab Challenge

Est. 18 min

6 exercises

Heels to the Heavens Demonstration

Heels to the Heavens

1 Set

Step Through Planks Demonstration

Step Through Planks

1 Set

X Man Crunch Demonstration

X Man Crunch

3 Sets x 12 Reps

Thread the Needle Demonstration

Thread the Needle

1 Set x 20 Reps

Alternating Jacknives Demonstration

Alternating Jacknives

1 Set

Stationary Bikes Demonstration

Stationary Bikes

1 Set

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