My Secondary Workout
General
Beginner
Machine strength
Plan Details
The My Secondary Workout routine by DJ_Wright is a 5 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
Mon
Legs/Shoulders/Abs
14 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Bench Oblique Crunch
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Tue
Chest/Triceps/Abs
12 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Wed
Back/Biceps/Abs
12 exercises
Smith Machine Deadlift
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Thu
Focused Abs Copy
6 exercises
Weighted Crunch
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Fri
Focused Arms
14 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Smith Machine Incline Tricep Extension
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Bench Oblique Crunch
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
