After Burn Train - JEFIT

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After Burn Train - JEFIT

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After Burn Train

General

Intermediate

Machine strength

Plan Details

The After Burn Train routine by exbmu is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Training Method to gain muscle, power and lose some body fat... how ? with specific exercises and some really short breaks... that will bring u to sweat, and ull be finishid with your traing quit earlier than others... and gain better results...

Routine detail

Day 7

Chest + Triceps

Est. 54 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Day 7

Schulter + Nacken

Est. 88 min

13 exercises

Dumbbell External Rotation Demonstration

Dumbbell External Rotation

4 Sets x 10 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

4 Sets x 10 Reps

Barbell Rear Delt Row Demonstration

Barbell Rear Delt Row

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Ab Roll Demonstration

Ab Roll

3 Sets x 8 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

3 Sets x 8 Reps

Barbell Neck Press Demonstration

Barbell Neck Press

3 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

4 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 10 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

4 Sets x 10 Reps

Day 7

Leg Day

Est. 46 min

7 exercises

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

4 Sets x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

4 Sets x 10 Reps

Dumbbell Squat to Bicep Curl Demonstration

Dumbbell Squat to Bicep Curl

4 Sets x 10 Reps

Day 8

back + bizeps

Est. 83 min

12 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

4 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 10 Reps

Barbell Drag Curl Demonstration

Barbell Drag Curl

4 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 10 Reps