Jefit Advanced Routine
Shared By : JefitTeam VIP
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 6110 / 79890

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Description

This is the JEFIT Advanced Routine that is designed for individuals you have had a year or more worth of lifting experience or looking to step up their workout from beginner or intermediate routines.

If you are looking to use this routine as your default routine, your main focus is to perform this routine for 8 to 12 weeks to ensure optimal muscle gains, growth and strength.

It is a 5 day split routine that focuses upon building muscle and targeting each muscle group separately on their own day, along with mixing in abdominal exercises at the end of the workout.

** Chest - On chest day you will focus upon targeting your upper and lower pecs, developing fullness and definition.

** Shoulders - With shoulders you will target the deltoids and traps while building size and strength.

** Legs - On legs day you will focus on the Quad, Hamstring and Calf muscles. For these three muscles your main target will be development, separation, growth and definition of each muscle.

** Arms - During arms day you will be working out the biceps, triceps, and forearms. For biceps you will focus on the head of the bicep, building thickness and definition. Triceps will target all 3 heads of the muscle building on thickness, growth and separation.

** Back - With back day you will be focusing upon the upper and lower back muscles developing thickness, definition and separation of the little muscles

** Cardio has been added into this routine and can be performed twice a week for 45 - 60 minutes followed by a 5 minute cool down.

While you are performing each exercise you will start off with a weight that you are able to do for 15 reps and with each set you will increase the weight and decrease the reps, as in a bulking routine. But rather than focusing on bulking up the muscles, with this routine you will focus on isolation, slow and precise movements to target the little muscles and get full benefits from performing this routine.

With Ab exercises that are listed as "undefined" this means the maximum amount that you are able to perform for this set and on the final set of the exercise you want to perform it until failure.

*** Notes : With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.

Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part.

You can superset exercises if you would like to keep up the intensity of this routine along with the pump within your muscles.

Monday Chest and Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 15,12,8,6 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 15,12,8,6 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 15,12,8,6 4 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 15,12,8,6 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 15,12,8,6 4 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 10 4 Progress Chart

Abs

Crunches Crunches 60 sec Undefined 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec Undefined 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart
Tuesday Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 15,12,8,6 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 15,12,8,6 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 15,12,8,6 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 15,12,8,6 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 15,12,8,6 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 15,12,8,6 4 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec Undefined 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec Undefined 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec Undefined 3 Progress Chart
Wednesday Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 15,12,8,6 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 15,12,8,6 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 15,12,8,6 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 15,12,8,6 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 15,12,8,6 4 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 60 sec 15,12,8,6 4 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec Undefined 3 Progress Chart

Abs

Leg Pull In Leg Pull In 60 sec Undefined 3 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 60 sec Undefined 3 Progress Chart
Thursday Biceps, Triceps, Forearms and Abs
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 15,12,8,6 4 Progress Chart

Biceps

Close Grip Cable Curl Close Grip Cable Curl 60 sec 15,12,8,6 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 15,12,8,6 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 15,12,8,6 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 15,12,8,6 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 15,12,8,6 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 15 4 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 12,8,6 3 Progress Chart

Forearms

Palms Down Dumbbell Wrist Curl Over A Bench Palms Down Dumbbell Wrist Curl Over A Bench 60 sec 12,8,6 3 Progress Chart

Forearms

Palms Up Dumbbell Wrist Curl Over A Bench Palms Up Dumbbell Wrist Curl Over A Bench 60 sec 12,8,6 3 Progress Chart

Abs

Crunches Crunches 60 sec Undefined 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec Undefined 3 Progress Chart
Friday Back and Abs
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 15,12,8,6 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 15,12,8,6 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 15,12,8,6 4 Progress Chart

Back

Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown 60 sec 15,12,8,6 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 15,12,8,6 4 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 60 sec 15,12,8,6 4 Progress Chart

Back

Pull Ups Pull Ups 60 sec 12 4 Progress Chart

Abs

Decline Ab Reach Decline Ab Reach 60 sec Undefined 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart
Saturday Rest
Sunday Rest
ANY Cardio - Twice A Week
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 45 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart