1RM improvement

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1RM improvement - JEFIT

1RM improvement

General

Advanced

Body

Plan Details

The 1RM improvement routine by charder7 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

body weight and dumbbell training

Routine detail

Mon

Chest and Triceps

Est. 129 min

14 exercises

Barbell Incline Bench Press

4 Sets x 5 Reps

Dumbbell Incline One-Arm Press

2 Sets x 5 Reps

Barbell Bench Press

4 Sets x 5 Reps

Dumbbell One-Arm Bench Press

2 Sets x 5 Reps

Dumbbell Fly

4 Sets x 5 Reps

Dumbbell One-Arm Fly

2 Sets x 5 Reps

Dumbbell Seated Shoulder Press

4 Sets x 5 Reps

Dumbbell One-Arm Shoulder Press

2 Sets x 5 Reps

Dumbbell Lateral Raise

4 Sets x 5 Reps

Dumbbell Front Raise

4 Sets x 5 Reps

Cable Shoulder Extension

4 Sets x 5 Reps

Cable One-Arm Tricep Pushdown

2 Sets x 5 Reps

Barbell Tricep Extension (Supine)

4 Sets x 5 Reps

Single Arm Lying Tricep Extension

2 Sets x 5 Reps

Tue

Abs and Cardio

Est. 127 min

31 exercises

Running

1 Set

Air Bike

1 Set x 25 Reps

Leg Raise

1 Set x 25 Reps

Plank

1 Set

Dumbbell Side Bend

1 Set x 25 Reps

Reverse Crunch

1 Set x 25 Reps

Side Bridge

1 Set

Weighted Crunch

1 Set x 25 Reps

Toe Touches

1 Set x 25 Reps

Scissor Kick

1 Set x 25 Reps

Abdominal Pendulum

1 Set x 25 Reps

Air Bike

1 Set x 25 Reps

Leg Raise

1 Set x 25 Reps

Plank

1 Set

Dumbbell Side Bend

1 Set x 25 Reps

Reverse Crunch

1 Set x 25 Reps

Side Bridge

1 Set

Weighted Crunch

1 Set x 25 Reps

Toe Touches

1 Set x 25 Reps

Scissor Kick

1 Set x 25 Reps

Abdominal Pendulum

1 Set x 25 Reps

Air Bike

1 Set x 25 Reps

Leg Raise

1 Set x 25 Reps

Plank

1 Set

Dumbbell Side Bend

1 Set x 25 Reps

Reverse Crunch

1 Set x 25 Reps

Side Bridge

1 Set

Weighted Crunch

1 Set x 25 Reps

Toe Touches

1 Set x 25 Reps

Scissor Kick

1 Set x 25 Reps

Abdominal Pendulum

1 Set x 25 Reps

Wed

Back and Biceps

Est. 105 min

12 exercises

Barbell Deadlift

4 Sets x 5 Reps

single arm dumbell deadlift

2 Sets x 5 Reps

Barbell Bent-Over Row

4 Sets x 5 Reps

single arm dumbell row

2 Sets x 5 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 5 Reps

Cable One-Arm Lat Pulldown

2 Sets x 5 Reps

Barbell Upright Row

4 Sets x 5 Reps

Dumbbell One-Arm Upright Row

2 Sets x 5 Reps

Barbell Curl

4 Sets x 5 Reps

Dumbbell Seated Bicep Curl

2 Sets x 5 Reps

Barbell Preacher Curl

4 Sets x 5 Reps

Dumbbell One-Arm Preacher Curl

2 Sets x 5 Reps

Thu

Abs and Cardio

Est. 137 min

31 exercises

Running

1 Set

Air Bike

1 Set x 25 Reps

Leg Raise

1 Set x 25 Reps

Plank

1 Set

Dumbbell Side Bend

1 Set x 25 Reps

Reverse Crunch

1 Set x 25 Reps

Side Bridge

1 Set

Weighted Crunch

1 Set x 25 Reps

Toe Touches

1 Set x 25 Reps

Scissor Kick

1 Set x 25 Reps

Abdominal Pendulum

1 Set x 25 Reps

Air Bike

1 Set x 25 Reps

Leg Raise

1 Set x 25 Reps

Plank

1 Set

Dumbbell Side Bend

1 Set x 25 Reps

Reverse Crunch

1 Set x 25 Reps

Side Bridge

1 Set

Weighted Crunch

1 Set x 25 Reps

Toe Touches

1 Set x 25 Reps

Scissor Kick

1 Set x 25 Reps

Abdominal Pendulum

1 Set x 25 Reps

Air Bike

1 Set x 25 Reps

Leg Raise

1 Set x 25 Reps

Plank

1 Set

Dumbbell Side Bend

1 Set x 25 Reps

Reverse Crunch

1 Set x 25 Reps

Side Bridge

1 Set

Weighted Crunch

1 Set x 25 Reps

Toe Touches

1 Set x 25 Reps

Scissor Kick

1 Set x 25 Reps

Abdominal Pendulum

1 Set x 25 Reps

Fri

Legs

Est. 88 min

10 exercises

Barbell Squat

4 Sets x 5 Reps

Barbell Bulgarian Split Squat

2 Sets x 5 Reps

Machine Leg Press

4 Sets x 5 Reps

Machine Single-Leg Press

2 Sets x 5 Reps

Machine Leg Extension

4 Sets x 5 Reps

Machine Single-Leg Extension

2 Sets x 5 Reps

Machine Leg Curl (Prone)

4 Sets x 5 Reps

Machine Single-Leg Curl

2 Sets x 5 Reps

Machine Calf Raise

4 Sets x 5 Reps

Machine Single-Leg Calf Press

2 Sets x 5 Reps

Sat

Abs and Cardio

Est. 157 min

31 exercises

Running

1 Set

Air Bike

1 Set x 25 Reps

Leg Raise

1 Set x 25 Reps

Plank

1 Set

Dumbbell Side Bend

1 Set x 25 Reps

Reverse Crunch

1 Set x 25 Reps

Side Bridge

1 Set

Weighted Crunch

1 Set x 25 Reps

Toe Touches

1 Set x 25 Reps

Scissor Kick

1 Set x 25 Reps

Abdominal Pendulum

1 Set x 25 Reps

Air Bike

1 Set x 25 Reps

Leg Raise

1 Set x 25 Reps

Plank

1 Set

Dumbbell Side Bend

1 Set x 25 Reps

Reverse Crunch

1 Set x 25 Reps

Side Bridge

1 Set

Weighted Crunch

1 Set x 25 Reps

Toe Touches

1 Set x 25 Reps

Scissor Kick

1 Set x 25 Reps

Abdominal Pendulum

1 Set x 25 Reps

Air Bike

1 Set x 25 Reps

Leg Raise

1 Set x 25 Reps

Plank

1 Set

Dumbbell Side Bend

1 Set x 25 Reps

Reverse Crunch

1 Set x 25 Reps

Side Bridge

1 Set

Weighted Crunch

1 Set x 25 Reps

Toe Touches

1 Set x 25 Reps

Scissor Kick

1 Set x 25 Reps

Abdominal Pendulum

1 Set x 25 Reps

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1RM improvement

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