Total Body Workout level 1 - JEFIT

Routine detail

Total Body Workout level 1 banner

Total Body Workout level 1

General

Intermediate

Machine strength

Plan Details

The Total Body Workout level 1 routine by dj43cgl is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Mon

Chest

Est. 65 min

7 exercises

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 20 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Barbell Reverse Bench Press (Wide Grip) Demonstration

Barbell Reverse Bench Press (Wide Grip)

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 20 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 12 Reps

Wed

Back

Est. 71 min

8 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 20 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 20 Reps

Thu

Arms

Est. 125 min

13 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

4 Sets x 12 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

4 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 20 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

4 Sets x 20 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 20 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 20 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 20 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 20 Reps

Sat

shoulders

Est. 84 min

9 exercises

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 20 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

4 Sets x 20 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 20 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 20 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Single-Leg Donkey Calf Raise Demonstration

Single-Leg Donkey Calf Raise

4 Sets x 15 Reps

Sun

Legs

Est. 94 min

10 exercises

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 10 Reps

Glute Kickback Demonstration

Glute Kickback

4 Sets x 10 Reps