Soto52

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Soto52 - JEFIT

General

Advanced

Machine strength

Plan Details

The Soto52 routine is a 14 day workout plan. It is an advanced level plan to achieve general fitness goals.

Two Week Routine: 14 Days. Monday-Sunday Rest Days: 3, 6, 10, & 13 Cardio: 1 Mile before & after. Day 1: Chest, Back, Core Day 2: Biceps, Shoulders, Core Day 3: Rest/Stretch Day 4: Legs, Triceps, Core Day 5: Chest, Back, Core Day 6: Rest/Stretch Day 7: Biceps, Shoulders, Core Day 8: Legs, Triceps, Core Day 9: Chest, Back, Core Day 10: Rest/Stretch Day 11: Biceps, Shoulders, Core Day 12: Legs, Triceps, Core Day 13: Rest/Stretch Day 14: Cardio, Core

Routine detail

Day 1

Chest, Back, Core

Est. 147 min

15 exercises

Treadmill Running

1 Set

Plank

4 Sets

Hanging Knee Raise (Rotational)

4 Sets x 14 Reps

Leg Raise

4 Sets x 25 Reps

Barbell Bench Press

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Smith Machine Incline Bench Press

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 12 Reps

Barbell Front Raise Pullover

4 Sets x 12 Reps

Pull-Up

4 Sets x 10 Reps

Dip

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Push-Up

4 Sets x 12 Reps

Rowing

1 Set

Day 2

Biceps, Shoulders, Core

Est. 224 min

13 exercises

Bench Leg Raise (Supine)

4 Sets x 12 Reps

Windshield Wipers

4 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Treadmill Running

4 Sets

Treadmill Running

4 Sets

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Dumbbell Reverse Fly

4 Sets x 12 Reps

Shoulder Cable Pull

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Cable Dual Overhead Curl

4 Sets x 12 Reps

Day 3

Rest/Stretch

Est. 0 min

0 exercises

This day is empty

Day 4

Legs, Triceps, Core

Est. 235 min

14 exercises

Abdominal Pendulum

4 Sets x 12 Reps

Parallel Bar Hip Flexion

4 Sets x 12 Reps

Side Plank

4 Sets x 12 Reps

Jump Rope

4 Sets

Treadmill Running

4 Sets

Dip

4 Sets x 12 Reps

Barbell Tricep Extension

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Barbell Squat

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Glute Kickback (Kneeling)

4 Sets x 12 Reps

Smith Machine Split Squat

4 Sets x 12 Reps

Quadricep Stretch

4 Sets x 12 Reps

Cable Hip Abduction

4 Sets x 12 Reps

Day 5

Chest, Back, Core

Est. 240 min

15 exercises

Hanging Knee Raise (Rotational)

4 Sets x 12 Reps

Plank

4 Sets

Leg Raise

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Deep Push-Up

4 Sets x 12 Reps

Rowing

1 Set

Treadmill Running

1 Set

Dumbbell Incline Bench Row

4 Sets x 12 Reps

Dumbbell Rear Delt Row

4 Sets x 12 Reps

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Gironda Sternum Pull-Up

4 Sets x 12 Reps

Machine Lat Pulldown

4 Sets x 12 Reps

Cable V-Bar Row

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Day 6

Rest/Stretch

Est. 0 min

0 exercises

This day is empty

Day 7

Biceps, Shoulders, Core

Est. 211 min

6 exercises

Bench Leg Raise (Supine)

4 Sets x 12 Reps

Windshield Wipers

4 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Jump Rope

4 Sets

Treadmill Running

4 Sets

Treadmill Running

4 Sets

Day 8

Legs, Triceps, Core

Est. 234 min

14 exercises

Abdominal Pendulum

4 Sets x 12 Reps

Parallel Bar Hip Flexion

4 Sets x 12 Reps

Side Plank

4 Sets x 12 Reps

Jump Rope

4 Sets

Treadmill Running

4 Sets

Machine Dip

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Machine Seated Tricep Dip

4 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Barbell Kneeling Squat

4 Sets x 12 Reps

Barbell Lateral Lunge

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Day 9

Chest, Back, Core

Est. 225 min

13 exercises

Hanging Knee Raise (Rotational)

4 Sets x 12 Reps

Plank

4 Sets

Leg Raise

4 Sets x 12 Reps

Treadmill Running

4 Sets

Rowing

4 Sets

Dual Cable Triceps Extension

4 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 12 Reps

Leverage Machine Iso Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Standing Row

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Leverage Decline Chest Press

4 Sets x 12 Reps

Day 10

Rest/Stretch

Est. 0 min

0 exercises

This day is empty

Day 11

Biceps, Shoulders, Core

Est. 149 min

5 exercises

Bench Leg Raise (Supine)

4 Sets x 12 Reps

Windshield Wipers

4 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Treadmill Running

4 Sets

Treadmill Running

4 Sets

Day 12

Rest/Stretch

Est. 0 min

0 exercises

This day is empty

Day 12

Legs, Triceps, Core

Est. 205 min

11 exercises

Abdominal Pendulum

4 Sets x 12 Reps

Parallel Bar Hip Flexion

4 Sets x 12 Reps

Side Plank

4 Sets x 12 Reps

Jump Rope

4 Sets

Treadmill Running

4 Sets

Dip

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Bridge

4 Sets

Machine Seated Calf Raise

4 Sets x 12 Reps

Barbell Lunge

4 Sets x 12 Reps

Day 14

Cardio, Core

Est. 44 min

5 exercises

Frog Sit-Up

4 Sets x 12 Reps

Sit-Up

4 Sets x 12 Reps

Weighted Side Bend

4 Sets x 12 Reps

Side Bridge

4 Sets

Back Hyperextension

4 Sets x 12 Reps

We value your privacy

Soto52

Featured plans for you