workout schedule - JEFIT

workout schedule - JEFIT

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workout schedule

General

Beginner

Machine strength

Plan Details

The workout schedule routine by TaeHwanKang is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

abs everyday.

Routine detail

Mon

shoulder

Est. 51 min

9 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 10 Reps

Smith Machine Rear Shoulder Press Demonstration

Smith Machine Rear Shoulder Press

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Tue

Cardio

Est. 32 min

1 exercise

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Wed

Back & Biceps

Est. 55 min

10 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Thu

Leg

Est. 38 min

7 exercises

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10 Reps

Sun

chest & triceps

Est. 51 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 10 Reps

Any

Abs

Est. 34 min

7 exercises

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Toe Touches Demonstration

Toe Touches

3 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 10 Reps

Air Bike Demonstration

Air Bike

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 10 Reps