Winners Weekend Weider System Full-Body Builder
General
Beginner
Barbell
Plan Details
The Winners Weekend Weider System Full-Body Builder routine is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Round 1
14 exercises
Barbell Bench Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Pullover
1 Set x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 12 Reps
Barbell Rear Tricep Extension
1 Set x 12 Reps
Barbell Curl
1 Set x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Front Raise
1 Set x 12 Reps
Barbell Wrist Curl (Palms Down)
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Barbell Standing Calf Raise
1 Set x 12 Reps
Decline Bench Leg Raise
1 Set x 12 Reps
Plank
1 Set
Day 2
Round 2
14 exercises
Barbell Bench Press (Wide Grip)
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Dumbbell Alternating Seated Curl
1 Set x 6 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
1 Set x 6 Reps
Barbell Upright Row
1 Set x 6 Reps
Barbell Front Raise
1 Set x 6 Reps
Weight Plate Neck Extension (Prone)
1 Set x 6 Reps
Barbell Shrug
1 Set x 6 Reps
Barbell Front Squat
1 Set x 6 Reps
Barbell Hack Squat
1 Set x 6 Reps
Barbell Standing Calf Raise
1 Set x 6 Reps
Barbell Wrist Curl (Palms Down)
1 Set x 6 Reps
Dumbbell Side Bend
1 Set x 6 Reps
Decline Crunch
1 Set x 6 Reps
Day 3
Round 3
14 exercises
Barbell Bench Press
1 Set x 16 Reps
Barbell Pullover
1 Set x 16 Reps
Dumbbell One-Arm Row
1 Set x 16 Reps
Barbell Military Press
1 Set x 16 Reps
Dumbbell Lateral Raise
1 Set x 16 Reps
Barbell Upright Row
1 Set x 16 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 16 Reps
Barbell Curl
1 Set x 16 Reps
Barbell Reverse Curl
1 Set x 16 Reps
Weight Plate Neck Extension (Prone)
1 Set x 16 Reps
Barbell Front Squat
1 Set x 16 Reps
Barbell Lunge
1 Set x 16 Reps
Hanging Leg Raise
3 Sets x 16 Reps
Cable Wood Chop
3 Sets x 16 Reps
