Aftermath - JEFIT

Aftermath - JEFIT

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Aftermath

AUDIO TIP

General

Intermediate

None

Plan Details

The Aftermath routine by bnkroll is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Summary: This workout plan is designed for someone aiming to build strength and muscle across the entire body, with a good balance of push/pull and upper/lower body movements. It combines compound lifts for overall development with isolation exercises to target specific muscles, making it suitable for intermediate to advanced lifters seeking muscle hypertrophy and improved muscular endurance. your routine description

Routine detail

Mon

Workout 1

Est. 0 min

8 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 15,15,10,20 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10,16,14,12 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

4 Sets x 10 Reps

Cable Front Raise Demonstration

Cable Front Raise

4 Sets x 10,10,8,8 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

4 Sets x 10 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

4 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 20,20,15,15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 20 Reps

Tue

Workout 2

Est. 0 min

5 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Wed

Workout 3

Est. 0 min

6 exercises

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 10,10,8,8 Reps

Leverage Chest Press Demonstration

Leverage Chest Press

4 Sets x 25,15,7,9 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 16,12,9,4 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

4 Sets x 20,10,9,8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

4 Sets x 20,12,10,10 Reps

Thu

Workout 4

Est. 0 min

6 exercises

Hack Squat Demonstration

Hack Squat

4 Sets x 10 Reps

Hack Squat (Narrow Stance) Demonstration

Hack Squat (Narrow Stance)

4 Sets x 10 Reps

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

4 Sets x 10 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Hack Squat (Reverse Position) Demonstration

Hack Squat (Reverse Position)

4 Sets x 10 Reps

Fri

Workout 5

Est. 0 min

9 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10,16,12,12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 15,10,10,10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10,10,10,8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 12,12,10,10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 30,30,20,20 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 15,15,10,10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Any

Cardio

Est. 0 min

4 exercises

Treadmill Running Demonstration

Treadmill Running

4 Sets

Walking Demonstration

Walking

4 Sets

Running Demonstration

Running

4 Sets

Yoga Demonstration

Yoga

4 Sets