Strength Training Routine - JEFIT

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Strength Training Routine - JEFIT

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Strength Training Routine

General

Intermediate

Machine strength

Plan Details

The Strength Training Routine routine by DMoney2171 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Almost all the exercises are done in a 5 x 5 manner, meaning 5 sets for 5 reps. Use the same weight for all the sets, about 75-80% of your one rep max. Increase the weight each week. The 2 minute rest between sets might seem too long, but if you're using the right weight, you'll need the full 2 minutes.

Routine detail

Mon

Arms

Est. 129 min

11 exercises

Cable Bicep Curl Demonstration

Cable Bicep Curl

5 Sets x 5 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 5 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 5 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 5 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 10 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Barbell Wrist Curl (Palms Down) Demonstration

Barbell Wrist Curl (Palms Down)

3 Sets x 10 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

5 Sets x 5 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 5 Reps

Tue

Legs and Calves

Est. 67 min

5 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets x 5 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 5 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 5 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

5 Sets x 5 Reps

Seated Machine Calf Extension Demonstration

Seated Machine Calf Extension

5 Sets x 5 Reps

Wed

Chest

Est. 69 min

5 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

5 Sets x 5 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 5 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 5 Reps

Thu

Back

Est. 68 min

5 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 5 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

5 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 5 Reps

Machine Back Extension Demonstration

Machine Back Extension

5 Sets x 5 Reps

Fri

Shoulders

Est. 68 min

5 exercises

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

5 Sets x 5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 5 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

5 Sets x 5 Reps