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

Weekly Routine

keith.huma.service

Jan 1st 2018

TRY IT OUT

DOWNLOAD

Weekly Routine

DOWNLOADS/VIEWS: 1/249

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday
ANY

Shoulders & Back 8 exercises, 56 mins

	Dumbbell Shoulder Press	3x10 reps	rest: 60s
	Barbell Military Press	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
	Dumbbell One-Arm Row	3x10 reps	rest: 60s
	Barbell Bent-Over Row	3x10 reps	rest: 60s
	Barbell Row	3x10 reps	rest: 60s

Arms 13 exercises, 1 hr 26 mins

	Dumbbell Bicep Curl	3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Dumbbell Hammer Curl	3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	EZ Bar Curl	3x10 reps	rest: 60s
	EZ Bar Close Grip Curl	3x10 reps	rest: 60s
	Dumbbell Tricep Kickback	3x10 reps	rest: 60s
	Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
	Dumbbell Tricep Extension	3x10 reps	rest: 60s
	Barbell Wrist Curl (Palms Up)	3x10 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s

Chest 6 exercises, 43 mins

	Dumbbell Incline Bench Press	3x10 reps	rest: 60s
	Dumbbell Bench Press	3x10 reps	rest: 60s
	Dumbbell Decline Bench Press	3x10 reps	rest: 60s
	Dumbbell Incline Fly	3x10 reps	rest: 60s
	Dumbbell Fly	3x10 reps	rest: 60s
		3x10 reps	rest: 60s

Legs & Abs 8 exercises, 51 mins

	Smith Machine Squat	3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Dumbbell Lunge	3x10 reps	rest: 60s
	Crunch	3x10 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s

Abs 5 exercises, 29 mins

	Crunch	3x10 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s

Featured Workout plans

Try one of these professionally designed workout plans

Full Body Dumbbell Only

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