MAIN1

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.

MAIN1 - JEFIT

Sport

Advanced

Machine strength

Plan Details

The MAIN1 routine by faustvatos is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.

in between every set 12 sit up with dumbells doing flys while ging down n press when going up .. every day in between sets a different sit up with a simular movement corresponding with the exercise done..

Routine detail

Mon

chest

Est. 121 min

24 exercises

Barbell Bench Press

4 Sets x 12 Reps

Weighted Crunch

4 Sets x 12 Reps

face pull

4 Sets x 12 Reps

overhead pull

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Weighted Crunch

4 Sets x 12 Reps

face pull

4 Sets x 12 Reps

overhead pull

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Weighted Crunch

4 Sets x 12 Reps

face pull

4 Sets x 12 Reps

overhead pull

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Weighted Crunch

4 Sets x 12 Reps

face pull

4 Sets x 12 Reps

overhead pull

4 Sets x 12 Reps

Weighted Tricep Dip

4 Sets x 12 Reps

face pull

4 Sets x 12 Reps

overhead pull

4 Sets x 12 Reps

Dumbbell Press (Close Grip)

4 Sets x 12 Reps

Weighted Crunch

4 Sets x 12 Reps

face pull

4 Sets x 12 Reps

overhead pull

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Tue

back machine

Est. 95 min

9 exercises

Machine Assisted Pull-Up

4 Sets x 10 Reps

Machine Assisted Pull-Up

4 Sets x 10 Reps

Cable One-Arm Seated Row

4 Sets x 10 Reps

Machine Assisted Pull-Up

4 Sets x 10 Reps

Chin-Up with Knee Raise

4 Sets x 10 Reps

Cable Elevated Row

4 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Stability Ball Trunk Rotation

4 Sets x 10 Reps

Stability Ball Wood Chop

4 Sets x 10 Reps

Tue

back dinsdag

Est. 151 min

32 exercises

Weighted Pull-Up

3 Sets x 8 Reps

Weighted Hanging Knee Raise

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Weighted Hanging Knee Raise

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Dumbbell Deadlift

3 Sets x 12 Reps

Weighted Hanging Knee Raise

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Machine Seated Row

3 Sets x 12 Reps

Weighted Hanging Knee Raise

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

Machine Inverted Row

3 Sets x 12 Reps

Weighted Hanging Knee Raise

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 12 Reps

Weighted Hanging Knee Raise

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Cable One-Arm Row

3 Sets x 8 Reps

Weighted Hanging Knee Raise

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Weighted Hanging Knee Raise

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Wed

Legs

Est. 149 min

29 exercises

Smith Machine Squat

4 Sets x 12 Reps

Hanging Knee Raise Rotation

4 Sets x 12 Reps

overhead pull

4 Sets x 12 Reps

face pull

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Hanging Knee Raise Rotation

4 Sets x 12 Reps

face pull

4 Sets x 12 Reps

overhead pull

4 Sets x 12 Reps

Barbell Single-Leg Squat

4 Sets x 12 Reps

Hanging Knee Raise Rotation

4 Sets x 12 Reps

face pull

4 Sets x 12 Reps

overhead pull

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Box Jump Multiple Response

4 Sets x 12 Reps

kicks

4 Sets x 12 Reps

elastic hooks

4 Sets

Dumbbell Single-Leg Bench Squat

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Barbell Standing Calf Raise

4 Sets x 12 Reps

overhead pull

4 Sets x 12 Reps

overhead pull

4 Sets x 12 Reps

overhead pull

4 Sets x 12 Reps

face pull

4 Sets x 12 Reps

face pull

4 Sets x 12 Reps

face pull

4 Sets x 12 Reps

Hanging Knee Raise Rotation

4 Sets x 12 Reps

Hanging Knee Raise Rotation

4 Sets x 12 Reps

Hanging Knee Raise Rotation

4 Sets x 12 Reps

Smith Machine Squat

4 Sets x 12 Reps

Any

Arms

Est. 93 min

20 exercises

Cable Bicep Curl (Close Grip)

3 Sets x 12 Reps

cable punch torso stretch

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Cable One-Arm Bicep Curl

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Cable Tricep Kickback

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Weighted Tricep Dip

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Any

schouders

Est. 135 min

34 exercises

Smith Machine Shoulder Press

3 Sets x 12 Reps

Hanging Knee Raise (Rotational)

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 12 Reps

Hanging Knee Raise (Rotational)

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Smith Machine Shrug

3 Sets x 12 Reps

Hanging Knee Raise (Rotational)

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Hanging Knee Raise (Rotational)

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

incline Shrug

3 Sets x 12 Reps

Hanging Knee Raise (Rotational)

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Hanging Knee Raise (Rotational)

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Cable Front Raise

3 Sets x 12 Reps

Cable One-Arm Lateral Raise

3 Sets x 12 Reps

Hanging Knee Raise (Rotational)

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Hanging Knee Raise (Rotational)

3 Sets x 12 Reps

overhead pull

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

face pull

3 Sets x 12 Reps

Any

rug

Est. 45 min

4 exercises

Machine Lat Pulldown

4 Sets x 12 Reps

Cable Elevated Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

We value your privacy

MAIN1

Featured plans for you