Matija Jovanovic
General
Beginner
Machine strength
Plan Details
The Matija Jovanovic routine by shkeman is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Up
Est. 63 min
8 exercises
Barbell Bench Press
4 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 6 Reps
Cable Seated Row
2 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Tue
Down
Est. 55 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Squat
4 Sets x 6 Reps
Thu
Djale Rame
Est. 68 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Barbell Rack Pull
6 Sets x 4 Reps
Cable Seated Row
2 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated One-Arm Lateral Raise
2 Sets x 20 Reps
Fri
Geno
Est. 70 min
7 exercises
Dumbbell Bicep Curl Step-Up
2 Sets x 20 Reps
Machine Calf Raise
4 Sets x 15 Reps
Crunch
4 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Barbell Squat
6 Sets x 4 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Sat
Sisa Ruka
Est. 76 min
8 exercises
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
2 Sets x 20 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Barbell Bench Press
6 Sets x 4 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
