Weekly YMCA Routine - JEFIT

Routine detail

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Weekly YMCA Routine

General

Advanced

Machine strength

Plan Details

The Weekly YMCA Routine routine by organizedbybrittany is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Mon

Chest, Abs, Cardii

Est. 82 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Bench Push-Up Demonstration

Bench Push-Up

4 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 10 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Tue

Arms, abs, cardio

Est. 55 min

8 exercises

Crunch Demonstration

Crunch

4 Sets x 10 Reps

Air Bike Demonstration

Air Bike

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Wed

Legs, abs, cardio

Est. 58 min

9 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

4 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 10 Reps

Thu

Shoulders, abs, cardio

Est. 45 min

7 exercises

Air Bike Demonstration

Air Bike

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 10 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

4 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Dumbbell See Saw Press Demonstration

Dumbbell See Saw Press

4 Sets x 10 Reps

Fri

Back, abs, cardio

Est. 67 min

10 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 10 Reps

Sat

Flexibility, Yoga

Est. 32 min

1 exercise

Yoga Demonstration

Yoga

1 Set