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

Weekly Routine

KayTai87

Sep 25th 2022

TRY IT OUT

DOWNLOAD

Weekly Routine

DOWNLOADS/VIEWS: 0/45

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Enter your routine description

Monday
Tuesday
Wednesday
Thursday
Friday

Push 6 exercises, 0 min

	Dumbbell Bench Press	3x8 reps	rest: 60s
	Cable Flat Bench Fly	3x8 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s

Legs 1 6 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 60s
	Barbell Hip Thrust	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 30s
	Machine Leg Extension	3x8 reps	rest: 30s
	Machine Seated Leg Curl	3x8 reps	rest: 30s
	Cable Leg Kickback	3x8 reps	rest: 60s

Rest day 0 exercises, 0 min

Pull 6 exercises, 0 min

	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 30s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Cable Bicep Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 30s

Legs 2 6 exercises, 0 min

	Dumbbell Deadlift	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Barbell Side Split Squat	3x8 reps	rest: 60s
	Back Hyperextension	3x8 reps	rest: 60s
	Machine Hip Abduction	3x8 reps	rest: 60s
	Machine Hip Adduction	3x8 reps	rest: 60s

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