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Better than ever
General
Intermediate
Body
Plan Details
The Better than ever routine by jaanderson is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back/Shoulders Day
Est. 100 min
16 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Deltoid Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Tue
Leg/Glute Day
Est. 107 min
18 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
1 Set x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Bridge
3 Sets
Wed
Ab Day
Est. 111 min
19 exercises
Decline Oblique Crunch
2 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Bridge
3 Sets
Scissor Kick
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Thu
Cardio Day/Rest
Est. 170 min
10 exercises
Step Machine
1 Set
Treadmill Running
1 Set
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Bridge
3 Sets
Fri
Arm Day
Est. 94 min
15 exercises
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
