5 Day Circuit - JEFIT

Routine detail

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5 Day Circuit

General

Intermediate

Dumbbell

Plan Details

The 5 Day Circuit routine by JacobWalker4 is a 5 day workout plan. It is an intermediate 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 & Abs

Est. 48 min

10 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

2 Sets x 8 Reps

Cable Rotation (Stability Ball) Demonstration

Cable Rotation (Stability Ball)

2 Sets x 8 Reps

Kettlebell Sumo High Pull Demonstration

Kettlebell Sumo High Pull

2 Sets x 8 Reps

Crunch Demonstration

Crunch

2 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

2 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

2 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

2 Sets x 8 Reps

Plank Demonstration

Plank

2 Sets

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

2 Sets x 8 Reps

Sit-Up Demonstration

Sit-Up

2 Sets x 8 Reps

Tue

Chest

Est. 30 min

6 exercises

Push-Up Demonstration

Push-Up

2 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

2 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

2 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

2 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

2 Sets x 8 Reps

Wed

Back

Est. 28 min

6 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

2 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

2 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

2 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

2 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

2 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

2 Sets x 8 Reps

Thu

Shoulders

Est. 27 min

6 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

2 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

2 Sets x 8 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

2 Sets x 8 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

2 Sets x 8 Reps

Fri

Arms

Est. 39 min

8 exercises

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

2 Sets x 8 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

2 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

2 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

2 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

2 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

2 Sets x 8 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

2 Sets x 8 Reps