Jefit's most popular exercises.
General
Intermediate
Machine strength
Plan Details
The Jefit's most popular exercises. routine by taulant is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
In this routine, I have chosen the most popular exercises in the jefits list of the entire body.
Routine detail
Mon
Chest and abs
Est. 65 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Tue
Back and shoulders back side
Est. 65 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Wed
rest
Est. 0 min
0 exercises
This day is empty
Thu
Buceps and triceps
Est. 56 min
8 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Fri
Shoulders
Est. 38 min
5 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
