RWJ42 Barbell4 2015 - JEFIT

Routine detail

RWJ42 Barbell4 2015 - JEFIT

RWJ42 Barbell4 2015 banner

RWJ42 Barbell4 2015

General

Intermediate

Body

Plan Details

The RWJ42 Barbell4 2015 routine by RWJ42 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Barbell Muscle builder medium weight. One day cardio, one day flexibility.

Routine detail

Mon

BB Chest Back Traps

Est. 48 min

9 exercises

EZ Bar Bent-Over Row (Reverse Grip) Demonstration

EZ Bar Bent-Over Row (Reverse Grip)

1 Set x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

2 Sets x 12 Reps

Barbell Pullover Demonstration

Barbell Pullover

1 Set x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

1 Set x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

2 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 20 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Tue

BB Quads Hamsting Calves

Est. 46 min

8 exercises

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

1 Set x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

2 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 20 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Wed

BB Shoulders Biceps Triceps Forearms

Est. 56 min

12 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

2 Sets x 12 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

1 Set x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set x 12 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

1 Set x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

2 Sets x 12 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

1 Set x 12 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

1 Set x 25 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

1 Set x 15 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Sat

Cardio - Kettlebell (Indoor)

Est. 52 min

10 exercises

Aerobics Demonstration

Aerobics

3 Sets

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

1 Set x 12 Reps

Kettlebell One-Arm Swing Demonstration

Kettlebell One-Arm Swing

1 Set x 14 Reps

Kettlebell One-Arm Snatch Demonstration

Kettlebell One-Arm Snatch

1 Set x 8 Reps

Kettlebell One-Arm Row Demonstration

Kettlebell One-Arm Row

1 Set x 10 Reps

Kettlebell Figure Eight Demonstration

Kettlebell Figure Eight

1 Set x 14 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Sat

Cardio - Walk/Run (outdoor)

Est. 47 min

1 exercise

Walking Demonstration

Walking

3 Sets

Sat

Cardio - Boxing (indoor)

Est. 49 min

4 exercises

Crunch Demonstration

Crunch

1 Set x 25 Reps

Boxing Demonstration

Boxing

3 Sets

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Sat

Cardio - Bike (Indoor)

Est. 27 min

1 exercise

Indoor Cycling Demonstration

Indoor Cycling

3 Sets

Sun

Cardio - Yoga

Est. 103 min

4 exercises

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Yoga Demonstration

Yoga

3 Sets

Leg Raise Demonstration

Leg Raise

1 Set x 14 Reps