cnl - JEFIT

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cnl - JEFIT

cnl

General

Advanced

Dumbbell

Plan Details

The cnl routine by Brizio79 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

Banc. Alteres. Barre

Routine detail

Day 1

pecs et abdos 2

Est. 41 min

6 exercises

Bench Crunch Demonstration

Bench Crunch

3 Sets x 8 Reps

Barbell Reverse Bench Press (Wide Grip) Demonstration

Barbell Reverse Bench Press (Wide Grip)

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Day 2

pecs et abdos

Est. 64 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Bench Leg Pull-In Demonstration

Bench Leg Pull-In

3 Sets x 8 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Day 3

Epaules, bras, abdos

Est. 114 min

18 exercises

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Shoulder Raise Demonstration

Dumbbell Shoulder Raise

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 8 Reps

Crunch with Hands Overhead Demonstration

Crunch with Hands Overhead

3 Sets x 8 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 8 Reps

Dumbbell Seated One-Arm Arnold Press Demonstration

Dumbbell Seated One-Arm Arnold Press

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Day 4

dos, abdos

Est. 57 min

9 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

One-Arm Hang Demonstration

One-Arm Hang

3 Sets

Frog Sit-Up Demonstration

Frog Sit-Up

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

3 Sets x 8 Reps

EZ Bar Bent-Over Row (Reverse Grip) Demonstration

EZ Bar Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Barbell Side Bend Demonstration

Barbell Side Bend

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Ab Draw Leg Slide Demonstration

Ab Draw Leg Slide

3 Sets x 8 Reps

Day 5

Abdos inclinÃ©

Est. 80 min

13 exercises

Decline Bench Alternating Leg Raise Demonstration

Decline Bench Alternating Leg Raise

3 Sets x 8 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

3 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Decline Bench Alternating Knee Raise Demonstration

Decline Bench Alternating Knee Raise

3 Sets x 8 Reps

Decline Oblique Crunch Demonstration

Decline Oblique Crunch

3 Sets x 8 Reps

Decline Bench Rotational Sit-Up Demonstration

Decline Bench Rotational Sit-Up

3 Sets x 8 Reps

Decline Bench Ab Reach Demonstration

Decline Bench Ab Reach

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Dumbbell Rotational Decline Sit-Up Demonstration

Dumbbell Rotational Decline Sit-Up

3 Sets x 8 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 8 Reps

Decline Bench Knee Raise Demonstration

Decline Bench Knee Raise

3 Sets x 8 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Day 6

Dev couche lourd

Est. 29 min

1 exercise

Barbell Bench Press Demonstration

Barbell Bench Press

10 Sets x 8 Reps

Day 7

avant bras

Est. 45 min

7 exercises

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

Dumbbell One-Arm Reverse Curl Demonstration

Dumbbell One-Arm Reverse Curl

3 Sets x 8 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Alternating Reverse Curl Demonstration

Dumbbell Alternating Reverse Curl

3 Sets x 8 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 8 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 8 Reps

Weight Plate Hand Squeeze Demonstration

Weight Plate Hand Squeeze

3 Sets x 8 Reps