Weekly Gym Plan 22nd Oct 2018 - JEFIT

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Weekly Gym Plan 22nd Oct 2018 - JEFIT

Weekly Gym Plan 22nd Oct 2018 banner

Weekly Gym Plan 22nd Oct 2018

General

Beginner

Machine strength

Plan Details

The Weekly Gym Plan 22nd Oct 2018 routine by ScorpycStyng is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Get in shape, reduce belly fat and weight under 65kgs. Increase lean mass.

Routine detail

Mon

Upper & Lower Back

Est. 76 min

8 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Cable Grip Lat Pulldown (Narrow Grip) Demonstration

Cable Grip Lat Pulldown (Narrow Grip)

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 8 Reps

Superman Demonstration

Superman

3 Sets

Cable Standing Row Demonstration

Cable Standing Row

3 Sets x 8 Reps

Tue

Chest, Abs & Obliques

Est. 79 min

10 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 10 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 10 Reps

Bench Oblique Crunch Demonstration

Bench Oblique Crunch

3 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 10 Reps

Wed

Legs

Est. 75 min

10 exercises

Rowing Demonstration

Rowing

1 Set

Quadricep Stretch Demonstration

Quadricep Stretch

3 Sets x 10 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Single-Leg Donkey Calf Raise Demonstration

Single-Leg Donkey Calf Raise

3 Sets x 10 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 10 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 10 Reps

Bridge Demonstration

Bridge

3 Sets

Thu

Shoulders & Forearms

Est. 86 min

11 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Wrist Curl (Neutral Grip) Demonstration

Dumbbell Wrist Curl (Neutral Grip)

3 Sets x 10 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

3 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 10 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 10 Reps

Dumbbell Supination (Side-Lying) Demonstration

Dumbbell Supination (Side-Lying)

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Barbell Overhead Front Raise Demonstration

Barbell Overhead Front Raise

3 Sets x 10 Reps

Fri

Biceps & Triceps

Est. 71 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 10 Reps

Any

7 minute workout

Est. 50 min

12 exercises

Jumping Jack Demonstration

Jumping Jack

1 Set

Wall Sit Demonstration

Wall Sit

3 Sets

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 10 Reps

Side Step-Up Demonstration

Side Step-Up

3 Sets x 10 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

3 Sets x 10 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

High Knees Running in Place Demonstration

High Knees Running in Place

3 Sets

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 10 Reps

Push-Up to Side Plank Demonstration

Push-Up to Side Plank

3 Sets x 10 Reps

Side Plank Demonstration

Side Plank

3 Sets x 10 Reps