Back on iron - JEFIT

Back on iron - JEFIT

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Back on iron

General

Intermediate

Barbell

Plan Details

The Back on iron routine by bberdi is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Mon

Workout 1

Est. 96 min

6 exercises

Prisoner Squat Demonstration

Prisoner Squat

2 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 15 Reps

Barbell Lunge Demonstration

Barbell Lunge

5 Sets x 16 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

5 Sets x 16 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 20 Reps

Tue

Workout 2

Est. 98 min

8 exercises

Pull-Up Demonstration

Pull-Up

1 Set x 10 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15 Reps

Wed

Workout 3

Est. 129 min

9 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 20 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 12 Reps

farmers walk Demonstration

farmers walk

4 Sets x 20 Reps

Thu

Workout 4

Est. 121 min

9 exercises

Prisoner Squat Demonstration

Prisoner Squat

1 Set x 10 Reps

Barbell Squat Demonstration

Barbell Squat

6 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 20 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 15 Reps

Flat bench lying leg lifts with dumbells Demonstration

Flat bench lying leg lifts with dumbells

4 Sets x 15 Reps

Band Sit-Up Demonstration

Band Sit-Up

4 Sets x 20 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 20 Reps

Fri

Workout 5

Est. 107 min

8 exercises

Pull-Up Demonstration

Pull-Up

1 Set x 10 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

6 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

6 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 15 Reps

Sat

Workout 6

Est. 128 min

9 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 20 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 12 Reps

farmers walk Demonstration

farmers walk

4 Sets x 20 Reps