5 day Jefit AI Workout Plan
General
Intermediate
None
Plan Details
The 5 day Jefit AI Workout Plan routine by aydin.t is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Shoulder, Arms, Abs, Cardio
Est. 40 min
6 exercises
Machine Bicep Curl (Reverse Grip)
3 Sets x 12,11,11 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15,10,10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15,12,10 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Seated Bench Leg Pull-In
3 Sets x 20 Reps
Indoor Cycling
1 Set
Tue
Back, Arms, Abs, Cardio
Est. 39 min
6 exercises
Leverage Machine High Row
3 Sets x 15,12,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,11,10 Reps
Cable Pallof Press with Rotation
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12,12,15 Reps
Walking
1 Set
Wed
Chest, Arms, Shoulders, Cardio
Est. 30 min
5 exercises
Push-up to Renegade Row
3 Sets x 10,4,5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,11,10 Reps
Dumbbell 3 Way Shoulder Raise
3 Sets x 10,7,7 Reps
Medicine Ball Chest Throw (Supine)
3 Sets x 20,25,40 Reps
Rowing
1 Set
Thu
Legs and Cardio
Est. 37 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Split Squat
3 Sets x 10,9,8 Reps
Bodyweight Calf Raise
3 Sets x 12,10,12 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Step Machine
1 Set
Fri
Chest, Arms, Abs, Cardio
Est. 41 min
6 exercises
Barbell Decline Bench Press
3 Sets x 12,10,10 Reps
Dumbbell Incline Bench Press
3 Sets x 12,11,9 Reps
Dumbbell Inner Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 12,12,12,15 Reps
Rowing
1 Set
