dan_skaz Jefit Advanced Routine - JEFIT

dan_skaz Jefit Advanced Routine - JEFIT

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dan_skaz Jefit Advanced Routine

General

Advanced

Dumbbell

Plan Details

The dan_skaz Jefit Advanced Routine routine by skaz0491 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Routine detail

Mon

Legs

Est. 61 min

6 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Tue

Chest and Cardio

Est. 123 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 15 Reps

Step Machine Demonstration

Step Machine

3 Sets

Wed

Back

Est. 70 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 15 Reps

Thu

Shoulders

Est. 60 min

6 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 15 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 15 Reps

Fri

Arms and Abs

Est. 131 min

12 exercises

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 15 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 15 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 20 Reps

Sat

Cardio

Est. 62 min

1 exercise

Step Machine Demonstration

Step Machine

3 Sets

Sun

Cardio and Abs

Est. 62 min

1 exercise

Walking Demonstration

Walking

3 Sets