Summer is Coming - JEFIT

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Summer is Coming - JEFIT

Summer is Coming banner

Summer is Coming

General

Advanced

Machine strength

Plan Details

The Summer is Coming routine by miglewis is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.

Arm Concentration by request

Routine detail

Day 1

Arms

Est. 88 min

12 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 8 Reps

Dip Demonstration

Dip

4 Sets x 8 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Bridge Demonstration

Bridge

3 Sets

Barbell Kneeling Squat Demonstration

Barbell Kneeling Squat

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Day 2

Chest, Back, Lower Leg

Est. 80 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 8 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Smith Machine Single-Leg Calf Raise Demonstration

Smith Machine Single-Leg Calf Raise

4 Sets x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 12 Reps

Day 3

Arrms2

Est. 85 min

12 exercises

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 10 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 10 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Dumbbell Reverse Concentration Curl Demonstration

Dumbbell Reverse Concentration Curl

3 Sets x 8 Reps

Dumbbell One-Arm Reverse Bench Wrist Curl Demonstration

Dumbbell One-Arm Reverse Bench Wrist Curl

3 Sets x 8 Reps

Bridge Demonstration

Bridge

3 Sets

Flutter Kick Demonstration

Flutter Kick

3 Sets x 16 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 12 Reps

Crunch Demonstration

Crunch

3 Sets x 20 Reps

Day 4

Shoulders & Upper Legs

Est. 76 min

10 exercises

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 8 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 16 Reps