OKI 2 - JEFIT

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OKI 2 - JEFIT

OKI 2

General

Intermediate

Barbell

Plan Details

The OKI 2 routine by artbaca53e is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Mon

Chest & Back

Est. 94 min

6 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Landmine V-Bar Row Demonstration

Landmine V-Bar Row

5 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 8 Reps

Tue

Shoulders & Arms

Est. 110 min

8 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 8 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

5 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

5 Sets x 8 Reps

Barbell Push Press Behind the Neck Demonstration

Barbell Push Press Behind the Neck

5 Sets x 8 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

5 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

5 Sets x 8 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

5 Sets x 8 Reps

Wed

Legs & Lower Back

Est. 74 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

5 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

5 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

5 Sets x 8 Reps

Barbell Rack Pull Demonstration

Barbell Rack Pull

5 Sets x 8 Reps

Thu

Chest & Back BB

Est. 76 min

5 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Fri

Arms & Shoulder

Est. 103 min

8 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

5 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

5 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 8 Reps

Sat

Legs & Lower Back 2

Est. 98 min

7 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 8 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 8 Reps

Barbell Overhead Squat Demonstration

Barbell Overhead Squat

3 Sets x 8 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

5 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

5 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

5 Sets x 8 Reps

Farmers Walk Demonstration

Farmers Walk

5 Sets x 8 Reps

Any

COMPOUNDS

Est. 72 min

4 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 3 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 3 Reps

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

5 Sets x 3 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 3 Reps