Extra Fit - JEFIT

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Extra Fit

General

Beginner

Machine strength

Plan Details

The Extra Fit routine by caljos is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Any

4 Back & Abs

Est. 108 min

10 exercises

Rowing Demonstration

Rowing

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 15 Reps

Crunch Demonstration

Crunch

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 15 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

4 Sets x 15 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 15 Reps

Rowing Demonstration

Rowing

1 Set

Any

3 Arms & Abs

Est. 104 min

11 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 15 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 15 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 15 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

3 Sets x 15 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 20 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

5 Full Body

Est. 103 min

11 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 15 Reps

Cable One-Arm Side Bend Demonstration

Cable One-Arm Side Bend

4 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Crunch Demonstration

Crunch

3 Sets x 20 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 20 Reps

Step Machine Demonstration

Step Machine

1 Set

Any

2 Chest & Abs

Est. 100 min

10 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 15 Reps

Push-Up Demonstration

Push-Up

3 Sets x 15 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

3 Sets x 20 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

3 Sets x 20 Reps

Cable Oblique Crunch Demonstration

Cable Oblique Crunch

4 Sets x 15 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

1 Legs & Abs

Est. 107 min

11 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 20 Reps

Jump Squat Demonstration

Jump Squat

3 Sets x 20 Reps

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

3 Sets x 20 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 20 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 20 Reps

Crunch Demonstration

Crunch

4 Sets x 15 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 15 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 15 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set