Operator Workout - JEFIT

Operator Workout - JEFIT

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Operator Workout

General

Advanced

Machine strength

Plan Details

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

Routine detail

Mon

Legs

Est. 113 min

11 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

3 Sets x 15 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 20 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set x 30 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

1 Set x 30 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 30 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 20 Reps

Running Demonstration

Running

1 Set

Tue

Chest, Triceps, Intensity Sets

Est. 113 min

10 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Incline push up Demonstration

Incline push up

4 Sets x 20 Reps

Side Step-Up Demonstration

Side Step-Up

4 Sets x 20 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

1 Set x 30 Reps

Dip Demonstration

Dip

4 Sets x 100 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 30 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

1 Set x 30 Reps

Wed

HIIT Cardio

Est. 2 min

1 exercise

HIIT Cardio Demonstration

HIIT Cardio

1 Set

Thu

Back, Biceps, ABs, Intensity Sets

Est. 117 min

11 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 100 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 20 Reps

Side Step-Up Demonstration

Side Step-Up

4 Sets x 20 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

1 Set x 30 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

1 Set x 30 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

3 Sets x 15 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 30 Reps

Fri

Shoulders, Calves, Forearms, Cardio

Est. 81 min

11 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 15 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 20 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

1 Set x 30 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 20 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 15 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 15 Reps

HIIT Cardio Demonstration

HIIT Cardio

1 Set