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

My January Starting Routine

wirstowe

Jan 14th 2018

TRY IT OUT

DOWNLOAD

My January Starting Routine

DOWNLOADS/VIEWS: 0/294

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 5
Day 3
Day 4
Day 1
Day 2

Chest 10 exercises, 2 hrs 0 min

	Elliptical Training	1x0 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Barbell Rack Pull	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Incline Fly	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s

Legs 10 exercises, 1 hr 59 mins

	Elliptical Training	1x0 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Barbell Rack Pull	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Dumbbell Calf Raise	3x8 reps	rest: 60s
	Kettlebell Goblet Squat	3x8 reps	rest: 60s

Arms 10 exercises, 1 hr 59 mins

	Elliptical Training	1x0 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Barbell Rack Pull	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Machine Tricep Extension	3x8 reps	rest: 60s
	Preacher Curl Machine	3x8 reps	rest: 60s

Back/Shoulders 10 exercises, 2 hrs 0 min

	Elliptical Training	1x0 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Barbell Rack Pull	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s

Abs 10 exercises, 1 hr 59 mins

	Elliptical Training	1x0 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Barbell Rack Pull	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Decline Crunch	3x8 reps	rest: 60s
	Decline Oblique Crunch	3x8 reps	rest: 60s
	Dumbbell Side Bend	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