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Free Weight & Machine Combo
General
Intermediate
None
Plan Details
The Free Weight & Machine Combo routine by JefitTeam is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 5-day, intermediate level, strength training program. The idea is to work upper body on Day 1, lower body on Day 2, Rest and repeat towards the end of the week. Each training session will use a combination of free weights and machine in order to work all the major muscle groups. Day 1: Upper Body Day 2: Lower Body & Core Day 3: Rest Day 4: Upper Body Day 5: Lower Body & Core Day 6: LSD Cardio (long slow duration) Day 7: Rest Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Day 1
Est. 60 min
9 exercises
Machine Seated Row
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Tue
Day 2
Est. 42 min
6 exercises
Kettlebell Goblet Squat
4 Sets x 8,8,6,6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
4 Sets x 10 Reps
Roman Chair Rotational Knee Raise
3 Sets x 10 Reps
Machine Crunch
3 Sets x 12 Reps
Wed
Rest Day
Est. 0 min
0 exercises
This day is empty
Thu
Day 4
Est. 67 min
9 exercises
Machine Seated Row
3 Sets x 12,10,8 Reps
Machine Inner Chest Press
3 Sets x 12,10,8 Reps
Machine Lat Pulldown
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 12,10,8 Reps
Fri
Day 5
Est. 47 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Calf Press
3 Sets x 12 Reps
Roman Chair Rotational Knee Raise
3 Sets x 12 Reps
Machine Crunch
3 Sets x 15 Reps
Hack Squat
3 Sets x 8 Reps
Sat
LSD Cardio
Est. 78 min
1 exercise
Mountain Biking
1 Set
Sun
Rest Day
0 exercises
This day is empty
