Allix's Personal - JEFIT

Allix's Personal - JEFIT

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Allix's Personal

General

Beginner

Body

Plan Details

The Allix's Personal routine by Phantom115 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

This workout will tone your body and give you good definition, while keeping your length and size relatively the same. You'll look fit but not buff. The focus is a light weight/high repetition workout to activate the muscles without putting too much stress on your body, you will want to quit but if you keep at it, you will see the first results within 3 weeks, be it physically seeing the results, or noticing that you arent as sore, or you can start to push yourself more. This will give you a good foundation to build on for the next coming plan. Stay on this for 2.5 to 3.5 months, depending on how eager you are.

Routine detail

Any

Stretches

Est. 46 min

14 exercises

Shoulder Stretch Demonstration

Shoulder Stretch

2 Sets x 12 Reps

Tricep Side Stretch Demonstration

Tricep Side Stretch

2 Sets x 12 Reps

Bicep Stretch Demonstration

Bicep Stretch

2 Sets x 12 Reps

Standing Trunk Rotation Demonstration

Standing Trunk Rotation

2 Sets x 12 Reps

Upper Back Stretch Demonstration

Upper Back Stretch

2 Sets x 12 Reps

Side-Lying Floor Stretch Demonstration

Side-Lying Floor Stretch

2 Sets x 12 Reps

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

2 Sets x 12 Reps

Cat Stretch Demonstration

Cat Stretch

2 Sets x 12 Reps

Band Hamstring Stretch Demonstration

Band Hamstring Stretch

2 Sets x 12 Reps

Quadricep Stretch Demonstration

Quadricep Stretch

2 Sets x 12 Reps

Wide Leg Stretch Demonstration

Wide Leg Stretch

2 Sets

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

2 Sets x 12 Reps

Hip Stretch Demonstration

Hip Stretch

2 Sets x 12 Reps

Band Quad Stretch Demonstration

Band Quad Stretch

2 Sets x 12 Reps

Any

Back

Est. 67 min

5 exercises

Superman Demonstration

Superman

4 Sets

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 12 Reps

Any

Chest

Est. 55 min

4 exercises

Machine Bench Press Demonstration

Machine Bench Press

5 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 12 Reps

Push-Up Demonstration

Push-Up

5 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 12 Reps

Any

3x a week abs

Est. 22 min

7 exercises

Sit-Up Demonstration

Sit-Up

1 Set x 10 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 10 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

1 Set x 10 Reps

Leg Pull-In Demonstration

Leg Pull-In

1 Set x 10 Reps

Toe Touches Demonstration

Toe Touches

1 Set x 10 Reps

Crunch with Hands Overhead Demonstration

Crunch with Hands Overhead

1 Set x 10 Reps

Plank Demonstration

Plank

1 Set

Any

Legs

Est. 56 min

7 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 15 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 15 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps