We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Quick workouts on the fly

powellec

Sep 27th 2015

TRY IT OUT

DOWNLOAD

Quick workouts on the fly

DOWNLOADS/VIEWS: 14/1714

RATING: 89 (FROM 1 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Intended to maintain while traveling

Day 4
Day 1
Day 2
Day 3

Back, Biceps 9 exercises, 1 hr 12 mins

	Elliptical Training	0x0 reps	rest: 10s
	Barbell Curl	3x10 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
	EZ Bar Preacher Curl (Close Grip)	3x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	Cable Elevated Row	3x10 reps	rest: 60s
	Cable Reverse Crossover	3x10 reps	rest: 60s
	Elliptical Training	0x0 reps	rest: 10s

Chest, Shoulders, Triceps 8 exercises, 1 hr 4 mins

	Elliptical Training	0x0 reps	rest: 10s
	Barbell Bench Press	3x10 reps	rest: 60s
	Machine Fly	3x10 reps	rest: 60s
	Barbell Incline Bench Press	3x10 reps	rest: 60s
	Machine Bench Press	3x10 reps	rest: 60s
	Barbell Shoulder Press	3x10 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
	Elliptical Training	0x0 reps	rest: 10s

Legs 7 exercises, 56 mins

	Elliptical Training	0x0 reps	rest: 10s
	Barbell Squat	3x8 reps	rest: 60s
	Machine Leg Press	3x10 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Elliptical Training	0x0 reps	rest: 10s

Abs 9 exercises, 1 hr 10 mins

	Elliptical Training	0x0 reps	rest: 10s
	Bench Dip	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Machine Dip	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Crunch	3x30 reps	rest: 60s
	Machine Ab Crunch	3x10 reps	rest: 60s
		3x20 reps	rest: 60s
	Elliptical Training	0x0 reps	rest: 10s

Featured Workout plans

Try one of these professionally designed workout plans

3-Day Ab Circuit for Women

Jefit 5x5 Strength Training Routine

JeFit Strength & Conditioning Plan

Strength Training Maintenance

Mother's Day Routine

Build Mass Routine

The 5/3/1 Strength Program

Dumbbell Strength Workout (Phase 2)

3/7 Method: Strength Machine Only

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine