Level 1 Basic Training
General
Beginner
Barbell
Plan Details
The Level 1 Basic Training routine by steveez is a 7 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
Chest and Back
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Pullover
4 Sets x 12 Reps
Machine Assisted Chin-Up
1 Set x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Crunch with Hands Overhead
5 Sets x 25 Reps
Tue
Shoulders, Upper Arms and Forearms
10 exercises
Barbell Clean and Jerk
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 6 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Barbell Seated Tricep Extension
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Reverse Crunch
5 Sets x 25 Reps
Wed
Thighs, Calfs, and Lower Back
7 exercises
Dumbbell Squat
4 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Calf Raise On A Dumbbell
5 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Crunch with Hands Overhead
5 Sets x 25 Reps
Thu
Chest and Back
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Pullover
4 Sets x 12 Reps
Machine Assisted Chin-Up
1 Set x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Crunch with Hands Overhead
5 Sets x 25 Reps
Fri
Shoulders, Upper Arms and Forearms Copy
11 exercises
Barbell Clean and Jerk
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 6 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Barbell Seated Tricep Extension
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Reverse Crunch
5 Sets x 25 Reps
Sat
Thighs, Calfs, and Lower Back Copy
7 exercises
Dumbbell Squat
4 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Calf Raise On A Dumbbell
5 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Crunch with Hands Overhead
5 Sets x 25 Reps
Sun
Rest Day
0 exercises
This day is empty
