5 - JEFIT

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5 - JEFIT

5

Sport

Advanced

Dumbbell

Plan Details

The 5 routine by NexDeus is a 8 day workout plan. It is an advanced level plan to achieve sport fitness goals.

Routine detail

Mon

Leg

Est. 41 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

1 Set x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

1 Set x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 15 Reps

Tue

Shoulders

Est. 56 min

7 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 10 Reps

Dumbbell Alternating Bent-Over Reverse Fly Demonstration

Dumbbell Alternating Bent-Over Reverse Fly

4 Sets x 10 Reps

KettleBell Front Raise Demonstration

KettleBell Front Raise

4 Sets x 10 Reps

KettleBell Upright Row Demonstration

KettleBell Upright Row

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Wed

Back

Est. 46 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Hammer Strength Iso-Lateral High Row Demonstration

Hammer Strength Iso-Lateral High Row

3 Sets x 15 Reps

Cable Lateral Full Range of Motion Demonstration

Cable Lateral Full Range of Motion

3 Sets x 15 Reps

Thu

Arms

Est. 53 min

6 exercises

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 10 Reps

Fri

Chest

Est. 39 min

5 exercises

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 15 Reps

Hammer Strength Iso-Lateral Bench Press Demonstration

Hammer Strength Iso-Lateral Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 16 Reps

Any

Trap

Est. 54 min

5 exercises

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 50 Reps

High Pull Demonstration

High Pull

3 Sets x 12 Reps

Single Arm Dumbbell Upright Row Demonstration

Single Arm Dumbbell Upright Row

4 Sets x 50 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 15 Reps

Low-Cable Face Pull Demonstration

Low-Cable Face Pull

1 Set x 60 Reps

Any

Cobra

Est. 122 min

12 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Behind Neck Pull Up Demonstration

Behind Neck Pull Up

1 Set x 60 Reps

One-armed Pull Up Demonstration

One-armed Pull Up

1 Set x 60 Reps

Chin-Up (Close Grip) Demonstration

Chin-Up (Close Grip)

1 Set x 60 Reps

Pull-Up Demonstration

Pull-Up

1 Set x 60 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 60 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Hammer Strength Iso-Lateral High Row Demonstration

Hammer Strength Iso-Lateral High Row

4 Sets x 60 Reps

Hammer Strength Middle Row Demonstration

Hammer Strength Middle Row

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

4 Sets x 60 Reps

Any

Deads

Est. 31 min

1 exercise

Barbell Deadlift Demonstration

Barbell Deadlift

10 Sets x 10 Reps